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exercises

Single-Leg Romanian Deadlift & Knee-Up

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How to: Single-Leg Romanian Deadlift & Knee-Up

Primary Muscles Used:Upper Legs, Glutes, Hamstrings

Exercise Families:Hinge

Trainer:Kayla Itsines

  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forwards from your hips until your torso is parallel to the floor, extending your right leg behind you, ensuring that your toes point towards the floor. At the same time, extend your arms directly in front. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine. You should feel tension in the back of your leg and glutes.
  3. Push through your left heel and, using your glutes and hamstrings, extend your hips to return towards your starting position but keeping your right foot off the ground. Just as your body stands up tall, elevate your right foot to bring your knee into your chest. Lower your right leg to return towards the starting position, keeping your foot off the ground. Repeat for the specified number of repetitions or time on each side.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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