The Romanian Deadlift is a variation of the conventional deadlift that emphasizes the hip hinge movement pattern. It starts from a standing position with the barbell or dumbbells in hand. The lifter lowers the bar down the shins while maintaining a slight bend in the knees. Notice that there is NO spinal movement, just a hip hinge. The Romanian Deadlift primarily stretches and strengthens the hamstrings and the glutes.

The Single Leg Romanian Deadlift using a hamstring roller stretches and strengthens the hamstrings and glutes on 1 leg. This method helps the lifter learn about and hopefully rectify the differences between the right and left leg. This method is also great for working on balance. Weights can be added as needed. Notice that there is NO spinal movement, just a hip hinge.

The Single Leg 45 Degree Hyper is a more advanced version of the two leg 45 degree hyper. Using only one leg allows the lifter to learn about the differences between the right and left sides. This method is a great way to add load to the 45 degree hyper without adding weight. Notice that there is NO spinal movement, just a Hip Hinge.

Single Leg Hamstring Curl on Roller is just like the Hamstring Curl on Roller but MUCH harder! Single leg exercises help you identify and address strength imbalances. Single leg exercises require more effort to stabilize the body which is beneficial for core strength.

The Bulgarian Split Squat is a powerful exercise that I would not live without. You can get really strong with this exercise in glutes, hamstrings and quadriceps without using a barbell. The stretch/strength aspect in the hips is especially beneficial. Bulgarian Split Squats greatly improve balance and stability.