How to: Single-Leg Romanian Deadlift for Flexibility & Mobility [Video]
Having issues with mobility in your hips and lower back? If so, there’s some exercises you can do at home like the single-leg Romanian deadlift, for example, to help improve flexibility and mobility.
A single-leg Romanian deadlift works your flutes and hamstrings while improving dynamic flexibility which can be felt in both your hamstrings and lower back. It also puts a relatively low amount of stress on your joints.
Dr. Keith Belliveau, Chiropractor
What’s the proper way to perform a single-leg Romanian deadlift exercise to improve overall hip flexibility and mobility? Dr. Keith Belliveau, Chiropractor at Revelation Health Clinic, goes through it step-by-step in this easy tutorial video.
Dr. Keith is passionate about helping his patients both inside and outside of the treatment room. One of the ways he extends is intimate knowledge of the musculoskeletal and nervous systems of the body to you at home is by making these do-it-yourself workout videos.
See the rest of Revelation Health’s Stretching Video Tutorials showing you how to more than 50 workouts and exercises at home via YouTube.
Single-Leg Romanian Deadlift Tutorial:
- Stand up straight with your feet shoulder slightly less than shoulder width apart
- Kick one leg back while putting your body forward while keeping your leg and back as straight as possible
- Bend over to about 90 degrees if possible
- Reverse the action until your standing up straight
To make it more challenging, keep your moving foot off the ground at all times
Repeat 10 reps for 3 sets
Alright, so we’re going to go through a single-leg Romanian deadlift. I like this exercise so much because I can show someone how to do it and they can do it at home with very little risk. A two-legged deadlift, something you use a bar with, that’s something that if you don’t have someone supervising your form, you can actually injure your back, and we want to be doing this to strengthen your back, not cause injury. So the single-leg solves that problem. When also doing the single-leg it’s really reinforcing this hip-hinging, because that’s a movement we want to have down really well and this helps reinforce that.
So I’m going to show you, you can start with your body weight, you can start introducing dumbbells or weight into your hands. So ill show you first without any weight. So you’re just going to keep this leg back and tip your whole body forward and with a slight bend in the knee. Simultaneously, you’re going to tilt back, then come up like that. Then you can start to introduce weight.
So first I’d have weights in both hands balancing your upper body. So here, ill just show you with two hands on this kettle bell, you’re going to tip back, come back up. Then, the final most challenging way, is whatever leg you’re going to stand on – I’m going to stand on my left leg – you put weight on the opposite hand, and this is actually challenging your body to prevent rotating while you do this, so as you go down, your body should stay nice and stable, and not be twisting and rotating.
Once you master this movement, you should start to feel more strength in your hamstrings, in your glutes and in your lower back and you’ll have a better movement pattern getting that hip-hinge down. So start to do this, start to incorporate this into your work outs, start your day with this, end your day with this, you’ll notice a big difference in no time.
– Dr. Keith Belliveau, Chiropractor
More Stretching Videos
- Thoracic Spinal Stretch Using a Foam Roller [Video]
- Wall Squat for Improved Leg Mobility [Video]
- Self-Resisted Neck Extensions [Video]
- Bird-Dog Exercise for Spinal Health [Video]
- Lumbar Para-Spinal Muscles Stretch for the Lower Back [Video]
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