Single-Leg RDL

How to Left-Leg RDL

You Should Feel This: Glutes

Body Segment: Left Leg

Equipment: Med Ball

Trainer: Ashley Steele

Steps:

1. Hold a weight with both hands and plant the feet 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, reach out with the weight as the torso lowers toward the ground. 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 glutes and extend the hips to return to the starting position.

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

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

Alternative Exercises:

1-Leg Glute Bridge • Dumbbell RDL

How to Right-Leg RDL

You Should Feel This: Glutes

Body Segment: Right Leg

Equipment: Med Ball

Trainer: Ashley Steele

Steps:

1. Hold a weight with both hands and plant the feet 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, reach out with the weight as the torso lowers toward the ground. Ensure the hips stay level, shoulders blades pulled back, keeping the spine in good posture.

4. You should feel the tension in the right hamstring (back of the leg). Exhale, tighten the glutes 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:

Bodyweight RDL • Glute Bridge March