![a-million-steps:
[X] - One Leg Romanian Deadlift
Main targeted muscle group: Gluteus Maximus and Hamstrings
Secondary muscle group: Lower Back
How is it performed? Start out by holding a dumbbell in one hand and stand on the opposite leg, knee slightly bend. Bend over with your hips while keeping your back straight, your shoulder blades retracted and the dumbbell near your thigh and shin as you slide it down. How low you can go depends on hamstring flexibility.
The single leg romanian deadlift puts lets stress on the lower back compared to the romanian deadlift due to the reduction in weight.](http://24.media.tumblr.com/a2e06c6e1b9df9a8381fa6623edaccc0/tumblr_mmr8m8FvwB1s2mrvko1_400.gif)
aesthetic8packabsworkoutprogram:
This is how you do squats and deadlifts, if you did not know they existed you better start doin’ em.
How I got my splits! (click on photos to make them bigger)
Stretch 1 - Try not to let the front knee come beyond the toes. Having your toes on your back leg curled under will make it slightly easier for beginners.
Stretch 2 - Stand up with your legs apart and just get as low as you can go!
Stretch 3 - Sit back on one leg (so your foot is under your bum) with the other leg straight in front, and bend over your front leg as far as you can.
Stretch 4 - One leg bent in front and the other directly behind. This yoga pose is called One Legged Pigeon
Stretch 5 - Yoga mermaid pose, don’t stress if you can’t do this straight away, it’s a big quad stretcher, don’t force this - it’ll come with time!
Do all stretches on both legs!
- Do these AFTER you are warmed up (I suggest cardio) otherwise you may hurt yourself.
- Practise every day with one day rest and try to hold each pose for at least 30 seconds.
- It took me 1.5 months to get my right split and 2 months to get my left. Everyone is different so you could need more or less time than I did, but be patient!
- LISTEN TO YOUR BODY!! If your muscles are really hurting, light stretching only! Don’t force it!
- Take rests days!! VERY IMPORTANT. Your muscles need rest to repair otherwise you will overstretch and hurt yourself.
