Bottle-Weight Single-Leg Romanian Deadlift

1. Stand with your feet hip-width apart holding a weighted bottle in one hand. Begin with a slight bend in the knees.

2. Shift your weight onto one leg while maintaining a neutral spine.

3. Hinge at the hips to lower the bottle toward the ground, extending the opposite leg behind you for balance. Keep the bottle close to your standing leg.

4. Lower your torso and the bottle until you feel a stretch in the hamstring of your supporting leg or until your torso is parallel to the floor.

5. Engage your core and squeeze the glute of your supporting leg to slowly return to the starting position, maintaining balance and control.

6. Repeat the desired number of reps and then switch to the other leg to ensure balanced training.

Remember to keep your back straight throughout the movement and move in a controlled manner to reduce the risk of injury and increase the effectiveness of the exercise.

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