Excellent single-leg training movement recommendation (2): 4 hips dominate

In the previous article, we introduced 4 knee-led single-leg training movements! They are: Bulgarian single-leg squat, front neck squat, single-leg squat, and stool steps! Mainly exercise the muscles on the front side of the legs!

　　Let us take a look at the other four hip-led single-leg training movements, mainly training our back-leg chain!

　　The benefits of single-leg training in addition to developing muscle strength and muscle size, it also improves balance, hip softness and all other important abilities

　　Single-leg training has another great benefit, which is smaller spinal burden. Next, you can reach a level of joint torque and muscle activation similar to double-leg training.

　　　Hip-dominated single-leg training!

　　1. Single-leg Romanian deadlift

　　This is a deadlift assistive movement that can increase single-leg stability and hamstring strength while reducing spinal involvement. This "single-arm assisted balance" posture allows for greater weight loading and prevents balance from becoming a limiting factor in the movement

　　Standing next to a squat rack, or other objects that allow you to grasp during the exercise.

　　First First, hold the dumbbell or kettlebell on the same hand as the support foot. Hold the squat stand with the other hand and only maintain balance. This hand should assist in movement as little as possible.

　　As the other leg lifts backwards and starts moving, try to straighten the leg and lift it to level.

　　Stay the toes of the hind foot towards the ground, and keep the hind leg in a straight line to the torso. Keep the head and spine neutral throughout the movement.

　　When the weight-bearing touches the ground, stop the centrifugal part of the movement, or increase the range of motion as much as possible while maintaining an appropriate posture.

　　　Make sure the dumbbell or kettlebell is close to the body and do not move it too far outward.

　　　Exercise force through the forefoot to pull the body back to the starting position.

　　Common errors:

　　Use support hands to assist in exercise rather than just using it to maintain stability.

　　The exercise is not consciously controlled throughout the whole process.

　　The range of motion shrinks.

　　Support the toes on tiptoe.

　　The heels are raised, and the hips are opened, releasing the tension of the hamstring muscles.

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Related recommendations 　　One-handed dumbbell bench press - Supine one-handed dumbbell bench press illustration and core strength exercise

　　Four excellent one-handed training movements The benefits of one-handed training

　　Latissimus dorsi exercise method - Detailed explanation of rope single-arm rowing technology

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