SINGLE LEG ROMANIAN DEADLIFT
There are two main types of single-leg deadlifts, a regular single-leg deadlift and the single-leg Romanian deadlift. The romanian version gives a little different workout when compared to regular deadlift. It is a little more targeted to your butt area, but for overall strength and mass the regular two feet deadlift is better. Shapewise though it doesn't really matter which butt exercise you do single or both leg deadlift, do that you feel most comfortable with.
How to do it?
Stand and hold a bar ( barbell version is very hard to keep balance) or dumbbells or just dumbbell in your hands. Keeping hands straight. Place your other foot slightly in front of the other. Keep your back straight and slowly start lowering your weights or hands toward your foot as you bend forward, push your butt back. You can slightly bend you front leg while going downwards. You can raise the other foot which is in the air backwards for better balance. Keep going downwards with arms straight until your dumbbells touch the ground then come back up slowly. When you are back up, straighten your self and rock back a little while still keeping your balance with the free foot swinging it a little forward. This is one repetition.
This exercise while being very effective is very hard to master at the beginning, since it is hard to keep your balance. It takes some time to master your balance using this butt exercise. If you find it too difficult I suggest you try the regular one-legged deadlift.
What it targets?
This butt exercise targets your butt, lowerback and hamstrings.
Tips for shaping butt
When executing this butt exercise, squeeze your butt muscles of the leg you use for balancing to get a great butt workout. When this butt exercise starts to feel too easy, take weights or add weights to your dumbbells.