Single-Leg RDL

How to Left-Leg RDL

Primary Muscles: Legs,  Glutes

Exercise Families: Deadlift

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand with the arms at the sides and feet planted on the floor hip-width apart. This is the starting position.

2. Inhale. Bend the left knee slightly and set this as a fixed angle. Without changing the position of the left knee, hinge forward from the hips until the torso is parallel to the floor.

3. Extend the right leg behind you. At the same time, stretch the arms out to the side to help balance. Ensure you keep the hips level, shoulders blades pulled back, and spine in good posture.

4. You should feel the tension in the left hamstring (back of the leg). Exhale, tighten the left glute and extend the hips to return to the starting position.

5. Continue the 1-Leg RDL's on the left leg for the specified amount of time or repetitions.

6. You should feel this challenging core stability, working the glutes, hamstrings, and outer hip muscles. 

Alternative Exercises:

Dumbbell RDL • 1-Leg Kettlebell RDL

How to Right-Leg RDL

Primary Muscles: Legs,  Glutes

Exercise Families: Deadlift

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand with the arms at the sides and feet planted on the floor hip-width apart. This is the starting position.

2. Inhale. Bend the right knee slightly and set this as a fixed angle. Without changing the position of the right knee, hinge forward from the hips until the torso is parallel to the floor.

3. Extend the left leg behind you. At the same time, stretch the arms out to the side to help balance. Ensure you keep the hips level, shoulders blades pulled back, and spine in good posture.

4. You should feel the tension in the right hamstring (back of the leg). Exhale, tighten the right glute and extend the hips to return to the starting position.

5. Continue the 1-Leg RDL's on the right leg for the specified amount of time.

6. You should feel this challenging core stability, working the glutes, hamstrings, and outer hip muscles.

Alternative Exercises:

Barbell RDL • 1-Leg Med Ball RDL