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RDL ON HACKSQUAT MACHINE

To do this style of Single-Leg Romanian Deadlift (RDL) 🏋️‍♂️, place one leg on the pad with a slight bend in the knee 🦵, hinge at your hips while keeping your back flat 🧍‍♂️ and core tight to form a straight line from head to heel, then push through your foot on the pad to return to the start 🔄, focusing on your glutes 🍑 and hamstrings for stability and strength 💪.

Step-by-step guide:

Starting Position: Place your foot into the pad, and create a slight bend in your supporting knee 🦵. If holding weight, hold it in the hand opposite of your supporting leg for better balance and glute engagement 🤝.

The Hinge: Hinge at your hips 🦸‍♂️, pushing your glutes back 🍑 as if trying to touch a wall behind you 🧱, while simultaneously lowering your torso forward 🤸‍♂️.

Maintain Form: Keep your back flat (neutral spine) and your chest up 🙌, forming a straight line from your head to your heel. Don't round your back 🚫.

Reach Down: Lower until you feel a stretch in your hamstring or your torso is nearly parallel to the floor 🧎‍♂️, but don't let your back round or the weight touch the floor 🚷.

Return: Press through your support foot and squeeze your glutes 🍑 to drive your hips forward and return to the upright sitting position 🔁.

Key Tips:

Hip Hinge, Not Squat: The movement comes from your hips 🦴, not by bending your standing knee deeper like a squat 🏋️‍♀️.

Keep Hips Square: Avoid letting your hips rotate open 🚫; point the toes of your back foot down to help keep them level 👣.

Control & Balance: Focus on stability ⚖️. Use a lighter weight or even just bodyweight to master the balance and form first 🎯.ol & Balance: Focus on stability ⚖️. Use a lighter weight or even just bodyweight to master the balance and form first 🎯.

2025/12/30 Edited to

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