> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# One-leg hinge
> Novice · Dynamic · Unilateral. Strength, balance
Also known as: Warrior 3 dynamic, One-leg romanian dealift.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 28 s |
## Technique
1. Stand on one leg with a slight bend in the knee.
2. Hinge forward at the hips while simultaneously lifting the free leg straight behind you.
3. Lower your torso until it is roughly parallel with the floor, then return to the starting position by contracting the glutes and hamstrings.
## Form tips
* Keep your back straight and avoid rounding or arching during the hinge.
* Keep your hips squared and facing forward.
**Logging:** Repetitions done on one side.
## Muscles
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Flexor digitorum brevis
* Flexor digitorum longus
* Flexor hallucis longus
* Flexor hallucis brevis
## Equipment
## Appears in
## Progressions
Novice
Intermediate
Intermediate
Intermediate
Intermediate
Novice
## Variations
Novice
Intermediate
Intermediate
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/one-leg-hinge-e13y). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
