Single-Leg RDL (Romanian Deadlift)

What it does:

Develops unilateral hip hinge strength, posterior chain stability, and balance. Essential for hiking on uneven terrain where you're frequently loading one leg while the other navigates obstacles or steps.

Setup:

Start standing on one leg with a slight bend in the knee
Keep the standing leg's foot planted with three points of contact
Hold arms at sides or use light weight if desired
Engage core and pull ribs down to maintain neutral spine

Movement:

Brace your core - pull ribs down and tightly brace abs to prevent lower back arching
Push hips back - initiate movement by sending hips backward until you feel a light stretch in your hamstrings
Control your pelvis - keep hips square by actively turning your "zipper" toward your forward (standing) knee
Return upright - drive hips forward to standing position, locking hips out without arching your lower back or dropping the front of your pelvis
Maintain alignment - don't let your lower back arch or allow your hips to rotate open during the movement

                Key cues:
                Think "reach back with your hips" rather than "lean forward"
Keep your non-standing leg relatively straight as it moves behind you
Your torso will naturally lean forward as your hips move back
Focus on feeling the stretch in your hamstring of the standing leg
Keep your pelvis level - don't let one hip drop lower than the other

            

Modifications:

Use a wall or sturdy surface for light fingertip balance support if needed
Start with smaller range of motion and build depth gradually
Hold onto a doorframe or TRX strap for assistance while learning the pattern

Progression:

Begin with bodyweight only, then add light dumbbells or kettlebell as strength and balance improve.