Benefits of the One-Legged Romanian Deadlift

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Benefits of the One-Legged Romanian Deadlift
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Build Your Backside

• Performing the 1-legged Romanian Dead Lift works
  the muscles on the back of your legs and hips
  the so-called posterior chain. These muscles,
  specifically the hamstrings and gluteals, are
  powerful hip extensors and are strongly involved
  in all walking, running and jumping activities.
  As you lean forward, the muscles of your core, or
  midsection. must work hard to keep your spine
  properly aligned and prevent rotation of your
  hips and shoulders. The single-legged nature of
  this exercise means that your muscles are
  exercised in a very natural way as most
  locomotive movement patterns are performed one
  leg at a time.

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Improve Your Balance

• Balance is your ability to keep your center of
  gravity over your base of support. This fitness
  characteristic is very important in sports and
  for making everyday activities safer and easier.
  Strength-training machines and exercises using
  two legs at the same time do not do as much to
  develop your balance as an exercise that requires
  you to balance with one leg. The 1-legged RDL,
  therefore, challenges and improves your balance
  much more quickly and efficiently.

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Correct Strength Imbalances

• Most people are slightly left or right-side
  dominant. For people that aren't that active,
  this imbalance is quite inconsequential, but if
  you play a sport or are an ardent exerciser,
  left-to-right strength imbalances can result in
  poor performance or even injury. Exercising one
  leg at a time using the 1-legged RDL provides the
  opportunity to check that your legs are equally
  strong and gives you the means to address any
  subsequent imbalances.

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Be More Stabe

• Stability is your ability to keep your joints
  properly aligned while eliminating extraneous
  movements. If you allow your joints to wander off
  course while you exercise, you may increase your
  risk of injury and are definitely making your
  movements less economical. The 1-legged RDL
  demands and develops ankle, knee and hip
  stability. This is very beneficial whether you
  are a hardcore hockey player or an occasional
  jogger and can help prevent unnecessary wear and
  tear of your joints.

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Increase Mobility and Flexibility

• The 1-legged RDL involves hinging forward from
  the hips until your upper body is approximately
  parallel to the floor. As you lean forward, your
  non-weight bearing leg is extended behind you.
  These large ranges of movement require and
  develop good hip mobility and hamstring and
  hip-flexor flexibility. Spending long periods
  sitting down and exercising in a seated position
  can make these muscles tight, which can adversely
  affect your joints. Therefore, the 1-legged RDL
  is not only a good strength exercise, it can also
  benefit your hip health.