StrengthIntermediatedumbbell or kettlebell

Single-Leg RDL

A unilateral hip-hinge where you balance on one leg while lowering a weight toward the floor. Develops hamstring strength, balance, and hip stability.

How to do it

  1. 1Stand on one leg, slight bend in the standing knee
  2. 2Hinge at the hip, sending the free leg straight back
  3. 3Lower the weight along the standing leg until you feel a hamstring stretch
  4. 4Drive hips forward to return to standing, keeping hips square

Common mistakes

  • Opening the hip of the trailing leg (rotating outward)
  • Rounding the back instead of hinging at the hips
  • Rushing the movement — losing balance

Muscles worked

hamstringsglutescorelower backcalves

Variations

Easier

Kickstand RDL (back toe on ground for support)

Harder

Single-leg RDL with barbell

Used in

General Fitness⚽ Soccer🏃 Running🏀 Basketball🏒 Hockey

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