Single Leg Romanian Dead Lift – Holding Stick

This is another example of an excellent single-leg strengthening exercise. This one is focused on the hamstring muscles. Hold a stick (broom sticks work best) behind your back, with one arm held over the head and the other arm behind the back. Stand on the leg opposite to the hand that is over the head (for example, left hand over the head – stand on the right leg). Keeping the back held straight, slowly lower the torso towards the floor by bending at the hip, maintaining only a slight bend in the knee. Once the torso is lowered to a horizontal position (parallel to the floor), slowly raise it back up by pushing through the heel of the standing leg, using the hamstring muscles to extend the hip and get back to the starting position.

Perform 2 sets of 10 repetitions per leg, with 1 minute of rest between sets.

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