Donald Trump has said he will direct the Pentagon and other US agencies to release “government files relating to alien and extraterrestrial life”.
In a post on Truth Social, the US president claimed that his decision was “based on the tremendous interest shown” and described the case as “extremely interesting and important”.
He wrote, “Based on the tremendous interest shown, I will direct the Secretary of War and other relevant departments and agencies to begin the process of identifying and releasing government files relating to alien and extraterrestrial life, unidentified aerial phenomena (UAPs), and unidentified flying objects (UFOs) and to release any and all information relating to these extremely complex but extremely interesting and important matters.”
image: Donald Trump described this case as ‘very interesting and important’. Photo: AP/Mark Schiefelbein
The announcement came just hours after Mr Trump alleged Barack Obama disclosed classified information during an interview released on Saturday.
The former president says he believes aliens are real.
Appearing on Brian Tyler Cohen’s podcast, Mr Obama said, “They’re real, but I haven’t seen them, and they’re not being kept in Area 51.
“There is no underground facility unless it was a huge conspiracy and they hid it from the President of the United States.”
image: Mr Obama appears on Brian Tyler Cohen’s podcast. Photo: Brian Tyler Cohen
In an Instagram post, the 64-year-old clarified that what he meant was that “prospects are good; there’s life out there” and said he has seen “no evidence” of alien existence during his tenure.
Asked about Mr Obama’s comments on Thursday, Mr Trump said, “He shouldn’t be doing that.
“He made a big mistake.”
Asked whether he also thought aliens were real, Mr Trump replied, “I don’t know if they’re real or not.
“I don’t have an opinion on it. I never talk about it. A lot of people do. A lot of people believe it.”
Read more from Sky News: Trump’s peace board pledges billions of dollars to Gaza US politician claims Andrew ‘clearly has knowledge’ about Epstein
Earlier this week, Mr Trump’s daughter-in-law, Lara Trump, suggested on the New York Post’s Pod Force One podcast that the president had prepared a speech on aliens that he would deliver at “the right time”.
However, White House press secretary Carolyn Leavitt laughed off any suggestion of such a pre-planned speech.
Actor Eric Dane, best known for his roles in the TV series Grey’s Anatomy and Euphoria, has died at the age of 53.
His representatives said he died of amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.
Dane announced his diagnosis last year, and before his death he had become an advocate for ALS awareness.
“He spent his final days surrounded by loving friends, his devoted wife and his two beautiful daughters, Billie and Georgia, who were the centre of his world,” a statement said.
Described as “committed to making a difference for others” despite the illness, his representatives said he would be “fondly remembered” and “deeply missed”.
He added, “Eric loves his fans and is always grateful for the love and support he receives.”
What is ALS?
According to the NHS, ALS is one of the four main types of motor neurone disease and is the most common.
It is characterised by weakness in the arms and legs, which may cause you to stumble and drop things.
Any form of motor neurone disease gets worse over time, requiring ongoing care from specialists, including physios and speech therapists, and is usually life-shortening.
There is no cure for motor neurone disease; treatment focuses on reducing symptoms.
Read more from Sky News: Andrew was released after arrest Sky News gets rare access to bank’s gold safes
Dane starred in the ABC medical drama Grey’s Anatomy from 2006 to 2012 and reprised his role in 2021. She was also celebrated for her role in HBO’s Euphoria.
Other productions include Saved by the Bell, Gideon’s Crossing, Marley & Me and X-Men: The Last Stand.
He was married to fellow actor and model Rebecca Gayheart.
The attack comes as the UN released a report that found the RSF’s actions in al-Fashar bore the hallmarks of genocide.
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At least three aid workers were killed and four others wounded in a drone attack by the paramilitary Rapid Support Force (RSF) on an aid convoy in Sudan’s South Kordofan state, according to the Sudan Doctors Network, in the latest massacre against civilians caught in the country’s brutal civil war.
The convoy of trucks carrying food and humanitarian supplies was targeted by the RSF and its ally, the Sudan People’s Liberation Movement-North, while travelling through the Kartala region on Thursday en route to the cities of Kadugli and Dilling.
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“The Network strongly condemns the deliberate targeting of humanitarian convoys and calls it a flagrant violation of international humanitarian law and all norms prohibiting attacks on humanitarian workers,” Sudan Doctors Network wrote in a social media post.
The network said the attack was “the second such incident in less than a month following the shelling of a UN aid convoy in the town of al-Rahad,” adding, “This dangerous escalation jeopardises the security of humanitarian operations and further exacerbates civilian suffering.”
The Sudan Doctors Network reiterated its call for “the international community, the United Nations and human rights organisations to put immediate and effective pressure on the leadership of the Rapid Support Force to ensure the safety of aid convoys and their workers, to open safe and sustainable humanitarian corridors, and to hold accountable those responsible for targeted assistance”.
Al Jazeera could not independently confirm the latest RSF attack, which came a month after the government-aligned Sudanese Armed Forces (SAF) announced it had broken a nearly two-year RSF siege on Dilling.
Dilling is located between the besieged state capital of Kadugli and El-Obeid, the capital of the neighbouring North Kordofan province, which the RSF has tried to encircle.
The RSF and SAF have been waging a brutal civil war for control of Sudan since April 2023, in which thousands have been killed and millions displaced.
After being driven out of the capital, Khartoum, in March, the RSF has focused on the Kordofan region and the town of al-Fashar in North Darfur state, which was the army’s last stronghold in the vast Darfur region until it was captured by the RSF in October.
There were reports of mass killings, rape, kidnappings and looting by paramilitaries following the takeover of al-Fashar, and the International Criminal Court (ICC) launched a formal investigation into “war crimes” by both sides.
On Wednesday, the UN Independent International Fact-Finding Mission to Sudan determined that the RSF carried out “a coordinated campaign of destruction” against non-Arab communities in and around al-Fashar during its 18-month siege of the city, the characteristics of which amounted to genocide.
The fact-finding mission, which was mandated by members of the UN Human Rights Council, said that the RSF had committed at least three of the five criteria for genocide.
According to the report, they included killing members of protected ethnic groups (in this case, the Zaghawa and Fur communities), causing serious physical and mental harm, and deliberately creating living conditions designed to bring about the physical destruction of the group in whole or in part.
Following the release of the report, the United States announced sanctions on RSF Brigadier-General Elfateh Abdullah Idris Adam, Major-General Gedo Hamdan Ahmed Mohammed and Field Commander Tijani Ibrahim Moussa Mohammed for their role in the “horrific campaign” of the siege and capture of El-Fashar.
At least nine different UK police forces have confirmed they are investigating the so-called ‘Epstein files’.
This includes
West Midlands Police
In a statement, the force said, “We are assessing the information revealed in relation to private flights in and out of Birmingham Airport following the publication of the US DOJ Epstein files.”
essex police
On Tuesday, Essex Police said it was assessing information about private flights to and from Stansted Airport.
Bedfordshire Police
Bedfordshire Police are also reportedly investigating the Luton flights.
norfolk police
Norfolk Police previously confirmed the force was reviewing documents brought to their attention but said it had not yet received any allegations and was not currently investigating.
A spokeswoman confirmed this morning that the force is supporting the Thames Valley investigation.”
police scotland
A Police Scotland spokesperson said the force had “not received any reports or complaints in relation to this matter”.
It added, “We would be keen to speak to anyone with information. We treat all reports of sexual offending, regardless of when the offence occurred, with the utmost professionalism and sensitivity.”
surrey police
Surrey Police are seeking information on human trafficking and sexual assault allegations dating back to the mid-1990s following the release of the US Justice Department’s Epstein files.
Thames Valley Police
Earlier this month, Thames Valley Police confirmed it was assessing claims Andrew shared a confidential report with Epstein relating to his role as the UK’s trade envoy.
Its officers this morning arrested a man in his sixties, believed to be the former Prince Andrew.
The force has not named the person.
Metropolitan Police
The Metropolitan Police was one of the first forces to announce that it would investigate Jeffrey Epstein’s claims.
With only 24 hours in the day, it’s no surprise how fast they disappear between work, kids, workouts, and trying to maintain some kind of social life. When you walk into the kitchen worn out and hungry, the thought of cooking seems overwhelming. You open that Instagram recipe you saved and you realise it only requires 15 ingredients to make the sauce. pass! In a moment of panic, you pick up your phone and order delivery. It’s more than you planned to spend, but at least dinner is covered. Sound familiar?
I understood. But what if creating balanced meals didn’t require complicated recipes, a packed grocery cart, or spending your budget?
Enter the 3-Ingredient Rule: a simple, sustainable framework that helps you get nutritious meals on your plate fast, without any restrictions. Please stay with me, and I will demonstrate how to make this work for you.
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What is the 3-component rule?
Consider this your MyFitnessPal-exclusive secret: the 3-Ingredient Rule. Good news? You don’t need a PhD in metabolism to use it.
The concept is simple: base each meal around three main ingredients, typically a protein, a fibre-rich product, and a complex carb or healthy fat, then let any additional “flavour boosters” naturally complement what you’re making.
Why does it work? Research shows that reducing the fatigue of making decisions about food choices is a powerful way to create healthier, more sustainable habits. 1) When you’re on less sleep, you’re more likely to choose the quickest, easiest option that offers less nutrient density (hello, drive-thru). (2) A simple, repeatable framework reduces mental burden and keeps your health goals front and centre, even on your busiest days.
From snacks based on whole foods like yoghurt, fruit, and nuts to protein-packed dinners like chicken with pesto and vegetables, these meals show that a balanced meal doesn’t require a long ingredient list. Whether you’re an experienced cook or just getting comfortable working in the kitchen, the 3-Ingredient Rule is designed for real life.
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How to make a balanced meal with just 3 ingredients
1. Start with a protein source
Protein is the powerhouse you should start your meals with. Protein provides satiety, keeps you full longer after meals and helps maintain (or lose) weight. 3,4) Plus, it also supports lean muscle and bone density while contributing to metabolic regulation. 12, 13)
Both plant and animal proteins fit into the picture here. The key is to stock up on items you enjoy and that work easily in various meals. Here are some ideas to get you started:
Next, fibre. Fibre is key to increasing your food intake and helping you feel satisfied when you put down your fork (or spoon). 6) Research shows that fibre not only helps with weight control but may also help with other conditions by reducing inflammation. 6, 7) The more, the better when it comes to your produce selection.
Convenient product options available to increase your meal volume include:
Fresh or frozen vegetables and vegetable mixes
Frozen Riced Cauliflower
leafy green mix
Fresh, canned or frozen fruit (with no added sugar)
Canned Tomatoes (Low Sodium)
Canned Beans (Low Sodium)
3. Finish with complex carbs and/or healthy fats
The meal you have in mind will determine whether to include complex carbs or healthy fats as the third main ingredient. Complex carbohydrates are those that pack more nutrient density into each bite. 8) Not only do these provide more dietary fiber, vitamins and minerals, but they are slower digesting and keep you feeling full longer while supporting healthy blood sugar levels (8, 14).
Want a healthy fat instead? These options can also be effective, particularly when you’re pressed for time and need to prepare meals quickly. Choose foods that are low in saturated fat and provide more nutrition per piece, such as vitamins, minerals and unsaturated fats, to reap heart-health benefits. 9)
These healthy fats work well in various meal options:
nuts seeds
olive oil
Sesame oil
Avocado
olive
Complementing your meal with these options not only keeps you full, but they also add joy to your plate. 10)
How to Turn Your Favorite Sweets into a Protein Powerhouse
Tips for Creating Simple Recipes That Meet Your Goals
These tips will make your life (and mealtime) easier when it comes to preparing balanced meals quickly.
Stock up on pantry and freezer staples.
Stock up on items that require extra effort. Canned tomatoes, beans, and freezer-friendly ready-to-eat products significantly enhance the speed of preparing dinner.
Use cooking methods that work best for you.
Boiling, baking, roasting, and air frying are healthier options than frying, but they can satisfy you just as much.
Keep portion sizes under control.
Just because you only have 3 ingredients doesn’t mean they’re a free-for-all. Keep track of your portions and add them to your food log.
Add flavour thoughtfully.
A sprinkle of cheese, a dollop of guacamole, or a drop of chilli oil can add a lot of flavour to a small portion. Just be sure to keep track of the quantities and log them in your app as well.
Adjust based on your personal needs.
Are you lacking fibre? A simple swap can increase the fibre in your daily diet by adding artichoke hearts in addition to the fibre in your lentil pasta bake. With 8 grams of fibre in 1 cup, you’ll be satisfied and satiated with every bite. 11)
Need help getting started? Let MyFitnessPal do the work for you. With the meal planner feature, it becomes much easier to answer “What’s for dinner?”
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ground level
At the end of the day, healthy eating doesn’t have to mean complicated recipes, endless preparation, or a fridge full of speciality ingredients. The 3-Ingredient Rule is proof that simple can still be satisfying, balanced, and effective at supporting your goals. By organising each meal around a protein, a fibre-rich product, and a complex carb or healthy fat, you create a repeatable formula that saves time, reduces stress, and puts nutrition front and centre.
MyFitnessPal dietitian Joanna Gregg shares, “Remember, progress isn’t built on perfection; it’s built on consistency. Some nights, a carefully planned and served meal might be on the table, while on other nights, you might have eggs, spinach, and toast thrown together in 10 minutes. Both options meet the criteria for a healthy, balanced meal.
With a stocked pantry, a simple framework, and a little support from MyFitnessPal’s meal planner, getting nutritious food on your plate can become possible again.
The post 3-Ingredient Rules for Easy, Balanced Eating appeared first on the MyFitnessPal Blog.
The consultancy firm founded by Lord Mandelson is on the verge of going into administration, a member of staff told Sky News.
The Global Council (GC), which severed its ties with the former government minister and ambassador to the US earlier this month over his links with late paedophile financier Jeffrey. Approximately 130 employees are employed.
A new leadership team appointed after GC’s chief executive left on 6 February, including chairman of M&S Archie Norman, took the decision to close amid a customer exodus.
Mark Kleinman blog: see the latest from Sky’s City editor
Sky News reported a week ago that US investment firm KKR had become the latest global name to pull its business from the company in view of Peter Mandelson. He was dismissed in Washington and a decision was taken to expel him from the Labour Party because of his ties to Epstein.
The GC employee told Sky News, “Officially, we were told at the company’s all-hands meeting around 1pm today, but I think everyone knew the writing was on the wall because many big-name tech and financial clients had left.
Will Mandelson testify in the Epstein investigation?
“So I think naturally people’s conclusion was, ‘Who was paying us?'” But I don’t think anyone realised the extent of the damage. I think many people thought junior staff would be cut, but until today it wasn’t clear that everything was going to close.
“At the meeting, they said administrators are coming tomorrow, and the office lease will be coming in the next few days. Recruiters will be coming to help people with the next steps.
Mandelson was interrogated while returning home
“People had questions about what their rights were, and Chairman Archie was also there and made a short statement.
“Archie Norman essentially said this is not a reflection of anyone’s work or anything. We have been unfairly implicated in this and cited his past experience of dealing with crises.
“Mandelson was not mentioned explicitly at any point, but Rebecca Parks [new chief executive] said that it is because of this association that the employees have been unfairly attacked.
“Actually many people are relatively new to the company and have never met Mandelson, and he stopped business activities a long time ago. This is difficult for all of us.
“I know that for one of our clients, which is a global streaming company,
Mandelson was an issue. Public companies with UK exposure face a more significant challenge.
The GC later said in a statement: “After a detailed review of the options available to the company, the Global Counsel board has decided to ask the UK courts to appoint Interpath as an administrator to control the company’s assets and sell them.
“Clearly, this will no longer be business as usual, as the administrators-in-waiting have already indicated that, in the unlikely event that any ongoing service to customers is viable, this will only be on a limited basis.
The administrators will inevitably make a large number of redundancies when they take control of the company tomorrow.
It added: “The board wishes to thank firstly, all our employees who stood together in very difficult times and showed extraordinary resilience in the face of circumstances beyond their control; secondly, our customers, who were put in a difficult position because of these events and whose generous support is a tribute to our teams; and thirdly, our shareholders, who have suffered material loss through no fault of their own.”
Establishing the Global Council in November 2010, the new leadership team had no connection to its co-founders.
It provided lobbying and other advisory services to many top global firms. Sir Keir Starmer’s appointment of Lord Mandelson as US Ambassador in late 2024 required him to step back from any role in its daily business.
GC announced earlier this month that the divestment of its shares was being completed in a move that would “sever any connection between Global Council and Peter Mandelson.”
“This means he no longer has any shareholding, role, or association with the Global Council, and he has no influence over the company in any capacity,” the company said.
Lord Mandelson has resigned from the House of Lords, and it is widely feared to lose its counterpart in the coming months.
Alyssa Liu won one gold medal in women’s individual figure skating on Thursday; she became the first American woman to take the Olympic podium in this event since 2006. Kaori Sakamoto of Japan won the silver medal and Ami Nakai of Japan won the bronze medal.
The last American woman to win a medal in individual figure skating was Sasha Cohen, who won a silver medal in 2006. Sarah Hughes was the last American woman to win a gold medal in 2002 – four years before Liu was born. Michelle Kwan also won a bronze medal in those Olympics. This is Liu’s second gold medal.
As she walked down the hallway after the win, Liu could be heard telling her coaches, “I just love it; I can’t act on it. There’s no way.”
Alyssa Liu celebrates after winning the gold medal at the Milan Cortina Olympic Games, with silver medallist Kaori Sakamoto on her left and bronze medallist Ami Nakai on her right.
The 20-year-old Liu started the free skate in third place.
The 20-year-old Liu started the free skate in third place behind Japan’s Nakai and Sakamoto after the short programme on Tuesday. Isabeau Levitow, 18, was in eighth place, while Amber Glenn, 26, was in 13th after an error in her short programme.
Glenn was the first American skater to take the ice for her free skate. After failing to complete a triple loop on Tuesday, her score in the free skate was 67.39. During Thursday’s skate, she nailed a triple Axel, though she had to catch herself with her hand after nearly falling during the final loop. She scored 147.52 for a total score of 214.91.
Amber Glenn competes at the Milan Cortina 2026 Winter Olympic Games on February 19, 2026.
In the photos, Glenn was captured hugging his coach after the skate. Glenn was clearly thrilled, smiling and jumping with joy. Despite entering the free skate in 13th place, she was on top of the leaderboard for most of the event, ultimately losing to Japanese skater Moné Chiba. Glenn finished the competition in fifth place and Chiba took fourth place.
Liu praised Glenn’s pop-score comeback in a brief interview with an NBC Olympics correspondent.
Liu said, “She did great. I saw it on the bus on the way here, and oh, she killed it, and I’m really happy for her.”
Levitow was the next American woman to skate. She took the ice with her short program with a score of 70.84. She fell on the landing of her opening triple flip and lost nine points but managed to skate through the rest of her routine.
Isabeau Levitow competes at the Milan Cortina 2026 Winter Olympic Games on February 19, 2026
Levitow looked disappointed after leaving the ice, while Glenn cheered her on. She also looked emotional while reading the score of 131.96. Levitow achieved a total score of 202.80 and placed 12th overall.
Liu was the last American competitor to take the ice and the third-to-last skater. She looked comfortable during warm-ups and waved to the audience during rehearsals. She entered the rink with a score of 76.59 after her carefree short programme. Liu looked casual and energetic as she sailed through a triple Lutz and triple Salchow during her free skate. She had a wide smile on her face throughout the entire event and the crowd started cheering loudly every time she jumped.
Alyssa Liu competes at the Milan Cortina 2026 Winter Olympic Games on February 19, 2026.
Liu looked particularly comfortable during her choreographic step sequences and triumphantly finished the routine as her family gave her a standing ovation.
Liu’s score was 150.20, for a total score of 226.79.
“This is truly exceptional!” she shouted at the camera after she finished her skate. She jumped off the ice to hug her coaches and could be heard saying, “That was great!” She immediately grasped her skate guards. Glenn and Liu were also seen hugging.
Sakamoto earned a silver medal for her skate to a medley of songs by Edith Piaf. She missed a triple jump but otherwise skated cleanly and hugged Liu after coming off the ice.
Team Japan’s Alyssa Liu and Ami Nakai celebrate after competing at the Milan Cortina 2026 Winter Olympic Games.
Nakai struggled on some of her jumps, but the high difficulty score of her routine meant she still won the bronze medal. Following the reading of Nakai’s score, Liu and Nakai also shared a hug.
The United States also previously won a gold medal in the team skating event at the 2026 Milan Cortina Winter Games.
In 2008, Arsene Wenger’s team finished top with 63 points, well ahead of Alex Ferguson’s Manchester United in second place.
Like this season, his 27th game involved a trip to the West Midlands to face a team battling relegation – in that case, Alex McLeish’s Birmingham City.
Eduardo, the striker for Arsenal, suffered a horrific injury.
After a horrific injury to Arsenal striker Eduardo and a goal from 10-man Birmingham’s James McFadden, 18-year-old Theo Walcott scored his first Premier League goal to put the leaders 2–1 ahead in injury time.
But a foul by Gael Clichy meant the Gunners conceded a penalty and allowed McFadden to score a 95th-minute equaliser – just a minute after Tom Edozie had scored for Wolves on Wednesday.
After drawing a game they had dominated, Arsenal’s defender William Gallas famously sat on the pitch in what Match of the Day commentator Jonathan Pearce described as “a state of disbelief.”
Fast forward 18 years, and Arsenal had a disappointing 2-2 draw at Wolves on Wednesday.
By injury time they were once again ahead 2-1.
This time it was not a penalty, but in the 94th minute Gunners defender Riccardo Calafiori converted a shot from debutant Tom Edoji into his own net.
While Gabriel Jesus’ shoving of Yerson Mosquera on Wednesday was nowhere near dramatic, it shows that many Arsenal players were similarly stunned and disappointed after the final whistle in that game.
A 2–2 draw on 23 February 2008 meant that their lead at the top was reduced to just three points when Manchester United won 5–1 at Newcastle, while Wednesday night’s result gives Manchester City the chance to reduce the gap to just two points if they win their game.
The current Arsenal side will hope the similarities end there. The Gunners won only one of their next seven Premier League games 18 years ago.
Such poor results saw them drop to third place, nine points behind new leaders Manchester United.
Despite winning their last four games, Arsenal finished the season in third place with 83 points, four points behind champions Manchester United and two behind runners-up Chelsea.
Eight ambulances and five emergency doctors came to the primary school and emergency workers examined a total of 49 children, indicating a mass casualty incident.
17:57, 19 February 2026 Updated 18:30, 19 February 2026
German emergency teams arrived at the scene (Image: Nurfoto via Getty Images)
A “mass casualty incident” at a primary school has led to the hospitalisation of twelve children.
Eight ambulances and five emergency doctors arrived at the scene at the primary school in the German town of Herth in the Rhine-Erft-Kreis district.
Emergency personnel examined a total of 49 children, 19 of whom suffered injuries in the tear gas-related incident, and twelve were hospitalised for further treatment.
The fire department declared a mass casualty incident after unidentified persons sprayed pepper spray at an elementary school, German media reported.
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The building had to be evacuated as firefighters ejected children and staff to safety. The fire department reported that they raised the alarm around 10:20 am. Eight ambulances arrived at the school and five emergency physicians were on the scene.
Of the 49 children examined who complained of dizziness, eye irritation or coughing, 19 were ultimately classified as injured. Seven were treated at the scene and released into the care of their parents; the rest had to be taken to the hospital.
The police have cordoned off the area and taken over the investigation of the case.
Unilateral exercises like the single-leg Romanian deadlift—also known as RDL—reduce muscle imbalances, strengthen stabiliser muscles, and enhance muscle growth. But these types of moves have some drawbacks – the biggest one is probably the inevitable wobble. Once you get heavy, sometimes struggling to stay upright becomes an even bigger challenge than building muscle.
However, the solution is simple: by holding a secure anchor, you will remove the awkwardness of the exercise. Increasing stability will stimulate the muscles more intensely.
This is the thinking behind the assisted single-leg RDL. By holding onto the rack or wall for light support, you remove balance as a limiting factor—it’s not even considered cheating—and shift the focus back to where it belongs: your glutes and hamstrings. It transforms a one-time circus move into a strength movement that accentuates asymmetries and enhances posterior chain stability from the base up.
If you want stronger hamstrings, clean deadlifts, and less, “Why does that side feel weird?” Momentarily, this move deserves a spot in your workout rotation.
What is the assisted single-leg RD L?
The assisted single-leg RDL is a unilateral hip hinge with light external support for stability. It is performed with a dumbbell or kettlebell in the hand opposite the working leg (an opposite load), which increases hip stability and core engagement. Unlike the traditional variation, which often requires balancing, the assisted version eliminates wobble, allowing you to concentrate on loading your hips and hamstrings.
By holding onto a rack, wall, or dowel with your free hand, you achieve enough stability to maintain excellent posture and consistent tension in the working hamstrings. This means more quality reps, better muscle recruitment, and less energy wasted trying to bend.
How to Perform the Assisted Single-Leg Romanian Deadlift Correctly
To install:
Stand against a squat rack or wall.
Hold a dumbbell or kettlebell in the hand opposite your working leg.
Lightly place your free hand on a rack or wall.
Softly bend the working knee and brace your core.
execution:
Transfer your weight to the working leg and rest it on the floor.
Bend over, pushing the hips straight back, feeling your hamstrings lengthen.
Let your non-working leg extend behind you as a counterbalance.
Keep your hips square and your spine neutral.
Lower down until you feel a strong stretch in your hamstrings.
Just because you’re holding on to something doesn’t mean all form issues will go away. Before this becomes an issue, here’s what to keep in mind.
hips are moving freely
As you bend, the non-working hip rotates open toward the ceiling, reducing hamstring tension and transferring weight to the hip joint rather than the muscles.
Solution: Keep your hips square. Imagine that your hip bones are headlights pointing straight toward the floor. If a “headlight” points upward, reset and slow down. If this problem still occurs after this prompt, reduce the range of motion to prevent the issue from happening.
rounding the lower back
Losing the neutral spine transfers stress from the hamstrings and glutes to the lumbar spine.
Solution: Maintain a long spine. Think “chest proud, ribs down.” Bend from the hips and feel your hamstrings lengthen.
excessive knee bending
Changing the hinge to a squat reduces the strain on the hamstrings and transfers the emphasis to the quads. It’s acceptable, but that’s not the point of this exercise.
Solution: Keep the knee slightly bent, then freeze it. Push the hips back, not down.
using too much upper-body support
Holding and swinging the rack makes the movement easier and reduces stress on the working leg.
Solution: Use only light fingertip contact. The hand is for balance, not support. If you can’t do it without stretching, reduce the load.
Benefits of Single-Leg RDL Benefits
Unilateral training is often overlooked due to its light loads and associated ego strokes. But this practice fixes this and much more.
Bilateral RDLs mask asymmetries. A hip shakes, a hamstring gets overworked, and you don’t realise until something hurts. The assisted single-leg RDL necessitates that both sides bear their own weight. Better symmetry, cleaner mechanics, and a stronger lower-body lift are the results.
Train the True Hip Hinge
Because balance is not the main challenge, you can focus on hip adduction while keeping the spine neutral. This reinforces proper hinge mechanics that lead to the deadlift and kettlebell swing.
builds hamstring strength
The assisted single-leg RDL loads the hamstrings in a stretched position, which is an important factor in building strength and post-injury resilience. Strong hamstrings at long lengths strengthen your brakes, which is important for injury prevention, especially during running and change-of-direction work.
developing hip stability
Single-leg hinge challenges your ability to maintain pelvic level. They loosen the gluteus medius and improve lateral hip stability, which is essential for knee health and better lower body performance.
programming tips
This exercise is best as a support exercise after your larger bilateral movements, as you want to save your energy for heavier loads. The following are general recommendations depending on your goals.
For strength:
3-4 sets of 6-8 reps per leg
Use medium to heavy dumbbells or kettlebells
Pay attention to control freaks
Rest 90 seconds between legs
For muscles:
3 sets of 12 reps per leg
Use 3-second eccentrics to increase tension time
Add a short pause at the bottom to break up the pace
Rest for 2 minutes between sets.
Deadlift Accessory:
2-3 sets of 8-10 reps per leg
Perform with moderate to heavy loads, followed by bilateral RDL, trap bar deadlift, or traditional bridge.
Prefer eccentricity, pause and powerful lockout
Rest 30 seconds between legs and 2 minutes after each set.
