A staggered stance RDL (Romanian deadlift) is a single-leg exercise that strengthens the hamstrings. It's a great exercise to help you improve your single leg balance, too, which is key in running.
What are the benefits of the staggered stance RDL?
Single-leg weightlifting exercises like this one are super beneficial for runners because they help improve your balance, stability, and unilateral strength. Plus, they require you to engage your core muscles really well in order to maintain balance, which helps strengthen them and makes you a more efficient runner.
The staggered stance RDL targets the hamstrings, glutes, and lower back while also improving balance and single-leg strength and balance. It's an easier version of the single-leg RDL and enables you to progress to it, while gradually increasing the weight you're lifting.
If you're dealing with any muscle imbalances, this exercise can help you overcome them.
How do you do a staggered stance RDL?
You can do this exercise with dumbbells, a kettlebell, or a barbell.
Here's how to do it, step by step:
From a standing position, with your feet shoulder width apart, slide your left foot behind you keeping your toes on the floor; this provides support for the right side during the movement.
Hold a weight in each hand, or a single kettlebell or barbell.
When in position, start to hinge from the hips and move down towards the front leg whilst keeping your chest up and shoulders back. Keep a small bend in the knee so it isn't locked, but don't bend it so you can reach further!
Lower until you feel a slight stretch in your hamstring and then push back up.
Repeat the movement on the same side for the instructed number of reps and then change sides.
It's not uncommon to have one side that is weaker than the other so we would advise to start on your weaker side.
Get a tailored strength training program for runners
This is one of the many exercises you'll find in our strength training program for runners.
With Runna, you can add personalized strength and conditioning workout sessions to your running plan and manage everything in a single app.
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