Edit Single-leg Romanian deadlift

Single-leg Romanian deadlift

id: single-leg-romanian-deadlift

1. Set up

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{
  "id": "single-leg-romanian-deadlift",
  "name": "Single-leg Romanian deadlift",
  "summary": "Balancing on one slightly bent leg, hinge at the hip so the trunk and free leg tip together like a seesaw, then drive the hips forward to stand.",
  "category": "strength",
  "view": "side",
  "anchor": "ankleR",
  "cycle": true,
  "steps": [
    {
      "title": "Set up",
      "instruction": "Stand tall, shift your weight onto the working leg and soften that knee slightly without squatting. Spread the weight across the big toe, little toe and heel.",
      "pose": {
        "rootPitch": 5.4,
        "rootRoll": 3.4,
        "hipFlexionR": 10,
        "kneeFlexionL": 30,
        "kneeFlexionR": 15,
        "ankleDorsiflexionR": 5
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.5,
      "emphasis": [],
      "contacts": [
        "footR"
      ]
    },
    {
      "title": "Hinge",
      "instruction": "Brace your trunk and send the hips back, letting the free leg extend straight behind you so chest and back leg move as one line. Stop when the trunk is about level with the floor or you feel a strong stretch behind the standing thigh, then push through the heel, squeeze the buttocks and bring the hips forward to stand.",
      "pose": {
        "rootPitch": 80,
        "rootRoll": 0,
        "shoulderFlexionL": 80,
        "shoulderFlexionR": 80,
        "hipFlexionR": 90,
        "kneeFlexionL": 0,
        "kneeFlexionR": 20,
        "ankleDorsiflexionR": 10
      },
      "holdSeconds": 1,
      "moveSeconds": 2,
      "emphasis": [
        "thighR",
        "trunk"
      ],
      "contacts": [
        "footR"
      ]
    }
  ],
  "dosage": {
    "perSide": true
  },
  "cues": [
    "Keep a soft bend in the standing knee; don't lock it or squat.",
    "Grip the floor through big toe, little toe and heel.",
    "Push the hips straight back as you lower.",
    "Trunk and back leg tilt together like a seesaw.",
    "Finish by driving the hips forward and squeezing the buttocks."
  ],
  "cautions": [],
  "level": "intermediate",
  "tags": {
    "regions": [],
    "muscles": [
      "hamstrings",
      "gluteus-maximus",
      "gluteus-medius",
      "erector-spinae"
    ],
    "equipment": []
  },
  "source": {
    "kind": "pdf",
    "ref": "Untitled document.pdf"
  }
}

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