The Single Leg Romanian Deadlift Dynamic Stretch warms up the hamstrings for explosive knee flexion and hip extension used during the jump-phase of the serve.

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Secondary to that the Single Leg Romanian Deadlift stretch reduces your risk for injury, improves flexibility of the posterior thigh musculature and enhances leg stabilizer action by increasing muscle tissue temperature.

Check out the knee flexion, hip extension and single leg landing during Roger Federer’s service:

Progression of the Single Leg Romanian Deadlift

If you are completely new to the single leg Romanian deadlift stretch then you can raise your arms sideways to facilitate your ability to maintain balanced throughout the movement.

More advanced athletes can extend their arms over the head while performing hip flexion.

Professional athletes can perform the single leg Romanian deadlift with quad stretch.

Single Leg Romanian Deadlift Stretch Summary

single leg romanian deadlift

Single Leg Romanian Deadlift Dynamic Stretch

  1. Stand on the left leg
  2. Lower the upper-body as far towards the ground as possible while the right leg goes up as far as possible behind you
  3. Maintain stability and hold stretch for a second
  4. Return with upper-body and right leg to normal position
  5. Stand on the right leg and repeat with left foot

Targeted Musculature

  • Hamstrings


More Dynamic Stretches

Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.

Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs and hips and you are ready to go!

Here are a few suggestions:

Other Static Stretches For You

Apart from the single leg Romanian deadlift dynamic stretch we have some other static stretches for you that target the muscles acting on the hip and the knee.

You can use these stretches during the cool down once you are finished with your match or training session.

Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


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