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Very few aerobic exercises can compare to single-leg RDL exercises, which is why most athletes and professional weightlifters prefer. The SLRDL exercise is a good choice for athletes looking to strengthen their lower back muscles, glutes, and hamstrings. However, to benefit from these exercises, you should follow this single leg RDL exercise guide to the latter, which can be tasking.
Despite its benefits, your trainer may suggest other single-leg Romanian deadlift alternatives for various reasons. For instance, if you may want to isolate specific muscle groups, don’t have a barbell, or simply want to add variety to your workout routine. That said, below are three single-leg Romanian deadlift alternatives to consider.
1. Good Mornings
Most people struggle with single-leg Romanian deadlifts as they first have to master accurate hip hinge movements. Perfect hip hinging is important if you want to benefit from a single-leg Romanian deadlift or any other deadlift exercise. If you are in this fold, good morning exercises are a good place to begin before RDL becomes a helpful practice. To get the most from good mornings;
Begin by holding your barbell at the back, as if you are doing back squats
Choose a lightweight or use an empty barbell so that you can focus on positioning rather than overloading your joints and muscles
Inhale deeply and move your hips back as you hold the barbell on your back
Ensure that your back and legs are straight. Your legs and torso should achieve a 90-degree angle
Exhale as you revert into the floor and rise to your starting position
If you have issues with hinging, stand close, approximately 6-inches from the wall, when doing this exercise. Lean forward and ensure that your gluteus taps the wall. This will ensure that you hinge perfectly.
2. Seated Hamstring Curls
Seated hamstring curls are a perfect alternative to the single-leg Romanian deadlift exercise if you want to focus on your hamstrings specifically. They can increase hamstring strength and develop hamstring muscles. Below are some cues to follow when performing the seated hamstring curls;
Sit on the hamstring curl machine and rest your ankles on the top bar
Adjust the weights on the machine. As a beginner, start with light weights
Inhale and sit straight, then exhale as you bend your knees and curl your body weight back
Inhale again and return your legs to the original straight position. However, don’t straighten the legs all the way. Maintain a slight bend to provide some tension on your hamstrings.
3. Hip Thrusts
Interestingly, most people think that hip thrusts are an exclusive glute-building workout. However, this is true as it targets the gluteus, making it a primary exercise for workout enthusiasts with booty-building goals. However, hip thrusts also build and strengthen the hamstrings. A 2019 study found that there is not much difference between Romanian deadlifts and hip thrust exercises in activating hamstrings and glutes.
Other exercises that can replace the single-leg Romanian deadlifts include reverse lunges, barbell squat, sumo squat, kettlebell swing, cable pull through, and body weight bridges. All these exercise variations typically target underdeveloped posterior chain muscles. You should know the best time of the day to work out for maximum benefits.