Single-Leg Romanian Deadlift to PNF Pattern 2

Description

This unilateral exercise mainly targets the glutes and hamstrings and the shoulders' deltoid and rotator cuff muscles. This variation also challenges the core, balance, and stability of each joint of the stance leg.

Benefits

  • This compound exercise targets mainly the glutes and hamstrings of each limb.
  • This exercise also challenges the shoulder and rotator cuff muscles.
  • This variation will help address any muscle imbalances between both sides.
  • This exercise will also challenge the core muscles and the balance and stability of the stance leg.

Risks

  • This exercise can injure the lower back and spine if not correctly executed.
  • This exercise can also hurt the shoulders, ankles, knees and hips with poor form.
  • Proper execution and progression of resistance are a must to avoid injuries.
  • Beginners should always start with light resistance and practice good form first.

Additional Information

Target Muscles

Glutes, Shoulders

Secondary Muscles

Back (Upper), Chest, Hamstrings

Stabilizer Muscles

Abs, Back (Lower), Calves, Obliques, Quads

Experience

Beginner (1-2 years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

55%

Cardio Intensity

30%

Force

N/A

Mechanic

Compound

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

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