Single-leg Romanian deadlift (bodyweight)

1. Step 1

   Hinge at the hip as your back leg extends behind you, back flat.

2. Step 2

   Lightly touch a wall or chair for balance if needed.

Dumbbell single-leg RDL

• If a move feels like too much on a given day, drop back to its Tier 2 version — that’s not a step backward, that’s the plan working correctly.
• “3-second lower” means taking a slow count of three on the way down, then coming up at a normal pace. Slowing the lowering makes the same move harder without adding weight or impact.
• Any single-leg move here can be done holding a wall, counter, or sturdy chair for balance — that’s not a lesser version, it’s the same exercise. Balance is a separate skill from strength, and there’s no reason to test both at once.

Stop if you feel pain beyond normal effort; consult your physician before starting a new exercise routine.

• protecting muscle on GLP-1
• the GLP-1 strength plan
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