Want better stability, balance, and unilateral strength?
If you said yes, we've got the perfect combination for you: the Single Leg RDL (Romanian Deadlift) and Single Leg Box Squat. These two exercises, when performed together, can provide you with a crazy amount of benefits to help you in & outside of the gym.
Benefit 1: Increased Stability
One of the primary advantages of the Single Leg RDL and Single Leg Box Squat is stability. Both require you to engage your core & stabilizing muscles more than a two-legged movement.
Good for athletes and people to reduce the risk of injury - especially as they age.
Benefit 2: Building Unilateral Strength
Unilateral strength - the strength of one side of your body independently - is a crucial for sport & every day life. Both of these movements hit this type of strength head-on.
By working one leg at a time, you can identify and correct any strength imbalances between your legs. What's that mean? Better strength, symmetry, and less risk of injury.
Benefit 3: Improved Takeoff Power
Time to take that power & takeoff to the next level. Glutes, hamstrings, and the quads all play a critical role in generating crazy amount of power. Think sprinting, jumping, and agility.
These two exercises can be a game-changer for your training regimen.
3 SET SUPERSET
Single Leg Dumbbell RDLs: 5-8 reps each leg
Single Leg Box Squats: 5-8 reps each leg
TIPS 4 SWOLENESS
Single Leg Dumbbell RDLs
- Use light to medium weight dumbbell
- Hold the dumbbell in same leg as your plant foot
- Hinge from the hip, keep dumbbell close, flat back
Single Leg Box Squats
- Use 20" box or bench
- Focus on pushing your entire foot through the floor
- Control the descent! Don't crash onto the box/bench
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