Why One Exercise Can Make a Difference

Many people adopt an "all-or-nothing" mentality regarding physical activity, believing that if they cannot complete a full-length workout, they should skip exercise entirely. However, emerging research consistently shows that even brief sessions of physical activity can significantly improve markers of health, such as blood pressure and blood glucose levels. If you were forced to choose just one movement to sustain your health long-term, which would provide the most "bang for your buck"?


The Power of the Single-Leg Romanian Deadlift

Physical therapist Dan Ginader, D.P.T., recently highlighted the single-leg Romanian deadlift (RDL) as his top recommendation for a lifetime exercise. The movement is highly efficient because it engages multiple muscle groups simultaneously, including the glutes, hamstrings, quadriceps, and the core stabilizer muscles.


Beyond building muscle, the RDL focuses on hip hinging. According to Ginader, «This motion is essential for maintaining athletic ability as you age and is a key factor in protecting the lower back from injury.» Because the body must recruit lower back muscles to maintain an upright posture during the movement, it contributes to overall spinal health.


Mastering the Form

To perform a basic single-leg RDL, follow these steps:

  • Stand with feet hip-width apart. Beginners should start without weights to master the technique.
  • Shift your weight to one leg while keeping a soft bend in the knee.
  • Engage your core and maintain a straight spine as you hinge forward at the hips.
  • Keep your chest up and focus your eyes on a stationary point to aid with balance.
  • Push your hips backward until you feel a gentle stretch in the hamstring of the standing leg, then return to the starting position.

Adaptations for Every Fitness Level

One of the greatest benefits of the RDL is its versatility. If balance is a struggle, you can perform the exercise while holding onto a stable surface like a counter or table. Alternatively, you can place your side near a wall and use it for support as needed. For those requiring more stability, you can perform a staggered-stance variation by keeping the toes of your back foot on the ground behind you. Once you feel confident, you can incorporate additional movements, such as rowing or tricep extensions, while holding the hinge position to increase the intensity of your workout.


As Ginader emphasizes, incorporating this movement into your routine can pay dividends for years to come: «If the RDL is not currently in your exercise program, I think it should be. It is a movement that you should continue doing for a lifetime.»