Curated Action

Single-Leg RDL

General Training

Single-Leg RDL is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 21 sec

Training Details

0:00 / 1:21
Sourceyoutube.com/watch?v=WA564xCGgnc
AuthorYouTube creator

Single-Leg RDL

Hold a weight and hinge on one leg, lowering under control with a flat back until a stretch is felt in the hamstring, then drive the hips forward to stand.

Key points

  • Lower slowly and stay balanced on the stance leg
  • Keep back flat and hips squared to the floor
  • Explode up through the heel and glute into extension

Common mistakes

Rotating the non-working hip upward or losing balance by rushing the descent.

Sets: 3Reps: 8 repsRest: 1 minEst. duration: 1 min 21 sec
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