Dumbbell rdl stretch isometric

Category

Stretching

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae

How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in your left hand, arm fully extended by your side, and your palm facing your thigh.
2. Hinge at your hips, lowering the dumbbell towards the floor while raising your left leg straight behind you, keeping it in line with your body. Your left leg should move in unison with your torso.
3. Continue lowering the dumbbell until your torso is parallel to the floor and you feel a stretch in your hamstrings.
4. Hold this stretched position for the desired duration, then return to the starting position.

Form tips

• Focus on hinging at your hips rather than bending your back.
• Keep your shoulders retracted and your chest lifted throughout the movement.
• Ensure your standing foot remains flat on the floor, with your weight distributed evenly.