Bottle Weighted Single Leg Romanian Deadlift
Description
The bottle weighted single leg romanian deadlift is performed standing on one leg while hinging forward and lowering water jugs or bottles toward the floor. It builds hamstring and glute strength and trains balance hard. It is a great home alternative to barbell RDLs.
Muscle Group
Equipment Required
Bottle Weighted Single Leg Romanian Deadlift Instructions
- Stand tall holding a weighted bottle in each hand.
- Lift one leg slightly off the floor behind you.
- Brace your core and keep a slight bend in the standing knee.
- Hinge forward at the hip while extending the back leg behind you.
- Keep the back leg in line with your torso.
- Lower the bottles toward the floor along your standing leg.
- Continue until you feel a stretch in the standing hamstring.
- Drive your hips forward to return to standing. Complete reps on one side before switching.
Bottle Weighted Single Leg Romanian Deadlift Form & Visual
Bottle Weighted Single Leg Romanian Deadlift Benefits
- Builds single-leg hamstring strength
- Trains balance
- No gym equipment required
- Useful for home training
- Easy to scale by bottle weight
- Improves hip hinge pattern
Bottle Weighted Single Leg Romanian Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Core
- Spinal erectors
Bottle Weighted Single Leg Romanian Deadlift Variations & Alternatives
- Single Leg RDL
- Romanian Deadlift
- Kettlebell Single Leg DL
- Good Morning
