Best butt exercise: Three single-leg deadlift variants

Everyone likes pretty buttocks that look beautiful and like athletes! And the strong and functional gluteus maximus can help you push and tread more powerfully, run faster and jump higher! The strong gluteus muscles and the broad-dos muscles pull the lumbar spine and sacrum together to increase the stability of the lumbar spine.

　　A simple biomechanics is mentioned here: the maximum load point when you are doing RDL is when your torso is bent to 90 degrees (the body is parallel to the ground) (this time the weight will be the heaviest because the arm is the longest).

　What is RDL? Romanian hard lift (Romanian) Deadlift,RDL)

　　First stage, use barbell, dumbbell or kettlebell for one-legged RDL. Since the barbell you are holding increases gravity, because the direction of weight force is down, the maximum load point will be when your body approaches parallel ground, so your hip will feel the most difficult and requires hard work at the bottom of the movement, and it is the easiest to stand straight.

　　Second stage, use cable or elastic band to place it below the knee. Since the cable or elastic band does not have gravity downward, they provide your body diagonally and horizontally load, and then the hip When the maximum load point is buckled to 45 degrees, the torso and resistance directions are at right angles. So your hips will do the most work in the middle of the RDL position, and the easiest work is done at the bottom of the action.

　　The third stage, the cable or elastic band is placed at the height between the shoulder and navel, and the maximum load point of the hips will become at the apex of the action. When you stand straight, the resistance will be vertical to your torso. At this time, the resistance will be the greatest, and the resistance will gradually decrease when you bend down. Basically, these three movements are trained to the muscle strength of each range of the buttocks during the RDL movement.

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