{"id":11217,"date":"2022-09-25T14:10:18","date_gmt":"2022-09-25T08:40:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=11217"},"modified":"2022-09-29T21:55:15","modified_gmt":"2022-09-29T16:25:15","slug":"single-leg-hamstring-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/single-leg-hamstring-exercises","title":{"rendered":"Top 6 Single Leg Hamstring Exercises"},"content":{"rendered":"\n

Doing unilateral exercises is a great way to bolster hamstring muscles and minimize the risk of injuries. The hamstring is one of the muscles that are highly prone to injuries. <\/p>\n\n\n\n

Muscle imbalance and poor flexibility are two of many reasons for hamstring injuries. <\/p>\n\n\n\n

Unilateral hamstring exercises can strengthen your hamstrings and prevent injuries.<\/p>\n\n\n\n

Unilateral exercises help even out muscle and strength imbalance, increase hamstring flexibility, and improve lower body fitness.<\/p>\n\n\n\n

A study has shown that single-legged exercises positively impact lower body muscles and help improve strength and endurance in your legs, including hamstrings.1<\/a><\/sup> Kannus, P et al. \u201cEffect of one-legged exercise on the strength, power, and endurance of the contralateral leg<\/a>.\u201d\u00a0European Journal of Applied Physiology and Occupational Physiology vol. 64,2 (1992): 117-26.<\/i> doi:10.1007\/BF00717948 <\/span><\/p>\n\n\n\n

In this article, I’ve shared some of the best single-leg hamstring exercises that you can integrate into your workout regime<\/a> to work on your posterior thigh individually and efficiently.<\/p>\n\n\n\n

6 Best Single Leg Hamstring Exercises for Strength and Mobility<\/strong><\/h2>\n\n\n\n

There are six unilateral exercises you can do to work on your hamstring individually. Those exercises are single-leg RDL, swiss ball leg curl, machine leg curl, sliding leg curl, lunges, and pistol squat.<\/p>\n\n\n\n

Let’s find out more about each exercise, such as its benefits, step-by-step instructions, and how to incorporate them into your workout routine.<\/p>\n\n\n\n

1. One-leg Romanian Deadlift<\/h3>\n\n\n\n
Exercise Level<\/th>Equipment Needed<\/th><\/tr><\/thead>
Intermediate<\/td>Dumbbell\/Barbell\/KB<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n
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\"unilateral<\/figure>\n<\/div>\n\n\n

The single-leg RDL is an excellent exercise for building up strength, mobility, and muscle. It works on hamstrings and glutes<\/a> and helps build sturdy legs.2<\/a><\/sup> Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes<\/a> – An Empirical Analysis -International Journal of Exercise Science<\/span><\/p>\n\n\n\n

The One-leg Romanian Deadlift uses more muscles than other types of dumbbell deadlifts<\/a> because it requires more balance and coordination to keep yourself stable while lifting the weight off the floor.<\/p>\n\n\n\n

You can do it with any equipment you like, such as dumbbells, barbells, or kettlebells.<\/p>\n\n\n\n

How to do a single-leg RDL with dumbbells<\/strong>:<\/p>\n\n\n\n

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  1. Holding a pair of dumbbells, stand upright with your feet hip-width apart and arms straight in front of your thighs, palms facing in.<\/li>\n\n\n\n
  2. Bending at your hips, lower your torso toward the floor and lift your right leg off the back until they are parallel to the floor.<\/li>\n\n\n\n
  3. Pause for a couple of seconds, and then pressing through your left foot, return to the standing position.<\/li>\n<\/ol>\n\n\n\n

    Suggested reps and sets:<\/strong> 6 x 3 on each side<\/p>\n\n\n\n

    2. Single Leg Swiss Ball Leg Curl<\/h3>\n\n\n\n
    Exercise Level<\/th>Equipment Needed<\/th><\/tr><\/thead>
    Intermediate<\/td>Swiss Ball<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
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