Single-Leg RDL
The hinge meets balance — hamstrings, glutes, and every stabilizer you forgot you had.
Hamstrings, Glutes, BalanceDumbbell or BodyweightIntermediate
Setup
- Stand on one leg, soft knee, dumbbell in the opposite hand.
How To Do It
- 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.
Breathing
Inhale hinging down, exhale standing.
Common Mistakes
- Hips opening sideways — point the back toes at the floor.
- Rounding to reach lower — depth comes from the hamstring, not the spine.
Coach Sam's cue: Be a seesaw, not a diver.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.