Bent SL RDL
Starting Posture
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
How to Exercise
Hinge at the hips and slightly bend the knee of one leg. Keeping your back straight, lower the dumbbells towards the ground while lifting the other leg straight behind you. Keep your core engaged and maintain a slight bend in the supporting leg. Return to the starting position by using your glutes and hamstrings to bring the lifted leg back to the ground.
Breath Control
Inhale as you lower the dumbbells and lift your leg. Exhale as you return to the starting position.
Common errors
Swinging the dumbbells or using momentum instead of controlled movements. Allowing the lifted leg to drop or not engaging the glutes and hamstrings during the movement.
Weights
Use dumbbells that are challenging but allow you to perform the exercise with proper form. Start with lighter weights and increase as needed.
Grips
Hold the dumbbells with a neutral grip, palms facing your thighs.
Variations
Single-leg Romanian deadlift, Barbell Romanian deadlift, Kettlebell Romanian deadlift
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your back straight throughout the movement to prevent strain. Keep a slight bend in the supporting knee to avoid locking it out.
Cautions
Avoid rounding your back or arching excessively during the exercise. Use a weight that allows you to maintain proper form.