Bodyweight Single Leg RDL

Description

How to Do Bodyweight Single Leg RDL

1. 1
   Setup

   Stand tall with feet hip-width apart, shoulders back, and core engaged. Shift your weight onto one leg, maintaining a slight bend in the knee.

2. 2
   Setup

   Keep your chest up and a neutral spine. Allow the other leg to hover slightly off the ground behind you, or lightly tap the floor for balance.

3. 3

   Inhale as you slowly hinge at your hip, extending your non-standing leg straight back behind you for counterbalance.

4. 4

   Lower your torso until it's nearly parallel to the floor, or until you feel a deep stretch in your standing leg's hamstring, keeping a slight bend in your standing knee and a straight back.

5. 5

   Exhale as you powerfully drive through the heel of your standing foot, squeezing your glute, to return to the upright starting position, bringing your non-standing leg back to hover.

Tips

• Maintain a fixed gaze on a point on the floor about 2-3 feet in front of you to help with balance and keep your neck in a neutral position.
• Initiate the movement by pushing your hips straight back, rather than just bending forward at your waist, to effectively engage your hamstrings and glutes.
• Perform the exercise slowly and deliberately, especially during the eccentric (lowering) phase, to maximize muscle engagement and control.
• Keep your arms relaxed at your sides or extend them forward for additional balance, finding what works best for your stability.

Common Mistakes

• ×Avoid rounding your lower back by keeping your chest up and maintaining a neutral spine throughout the movement, engaging your core.
• ×Prevent turning the RDL into a single-leg squat by maintaining only a slight, consistent bend in your standing knee, focusing the hinge at the hip.
• ×If you struggle with balance, try performing the exercise next to a wall or using a light touch of your non-standing foot on the floor as a kickstand.