The single leg RDL targets the posterior chain by being a hip dominant exercise so muscles in our lower body including hamstrings, gluteal muscles and calves through the back extensors, lats, and erector spinae muscles to give the torso structural integrity.
The main difference between the single leg barbell RDL and other RDLs variations is it’s a unilateral exercise. This targets each side of the body at a time to build a more aesthetic physique as well as balanced strength.
The kneeling single arm landmine press works deltoids, pectoralis major and minor, and scapular stabilizers. The single-arm version works the shoulder muscles, as well as the biceps and triceps in the arms.
The landmine press builds motor control because one has to control the pressing and the eccentric motion in the scapula and tricep. This exercise is great for fixing left to right imbalances as the midline from the neck down has to be activated while executing this movement.
The eccentric phase of the push-up stimulates your muscle cells. These contractions produce greater force than concentric contractions, focusing on the eccentric phase of a push-up will help your muscle get stronger and more powerful.
The muscle lengthening activity of an eccentric movements work to to elongate while strengthening muscles. Eccentric weight training can also help in building flexibility and lowering the risk of exercise-related injury.
The single-leg hip thrust is a lower-body exercise that activates your gluteal muscles. This includes the gluteus maximus, gluteus medius, and gluteus minimus. This variation of the hip thrust can also work muscle groups in your lower back and legs like the hamstrings, adductors, and quadriceps.
This is a very focused exercise, so it’s vital to fully engage your glutes throughout for max effectiveness.
The trap bar deadlift develop the back, glutes and hamstrings. This movement places less stress on the lumbar spine compared to the traditional barbell dead lift.