Single-Leg RDL
The hinge meets balance — hamstrings, glutes, and every stabilizer you forgot you had.
Isquiotibiales, Glúteos, BalanceDumbbell or Peso CorporalIntermedio
Preparación
- Stand on one leg, sdet knee, dumbbell in the opposite hand.
Cómo Hacerlo
- Hinge forward as the free leg extends straight back.
- Torso and back leg move as one seesaw — hips stay square.
- Feel the standing hamstring stretch, then drive hips forward to stand.
Respiración
Inhale hinging down, exhale standing.
Errores Comunes
- Hips opening sideways — point the back toes at the floor.
- Rounding to reach lower — depth comes from the hamstring, not the spine.
Consejo de Sam: Be a seesaw, not a diver.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.