Bodyweight Single Leg RDL
Master the bodyweight single leg RDL to build strength, balance, and stability in your glutes and hamstrings.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
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Variations of Bodyweight Single Leg RDL
Description
A unilateral exercise that targets the hamstrings and glutes, improving balance and stability.
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How to do Bodyweight Single Leg RDL
- 01Setup
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.
- 02Setup
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.
- 03
Inhale as you slowly hinge at your hip, extending your non-standing leg straight back behind you for counterbalance.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Bodyweight Single Leg RDL good for beginners?
Bodyweight Single Leg RDL is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Single Leg RDL?
You need Body weight to perform Bodyweight Single Leg RDL. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Single Leg RDL?
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.
What are common mistakes when doing Bodyweight Single Leg RDL?
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.
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Free · iPhone only · Available on the App Store