Legs
Single Leg RDL
A foundational hinge pattern that builds unilateral hamstring strength and pelvic stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and hold a weight in the hand opposite to your stabilizing leg.
Shift your weight onto your standing leg while maintaining a soft, slight bend in the knee.
Hinge at the hips to lower your torso toward the floor while simultaneously extending the non-working leg straight back behind you.
Keep your back flat and your hips square to the ground as you lower the weight to mid-shin height.
Pause briefly at the bottom of the movement to ensure you are balanced and your hamstrings are engaged.
Drive through the heel of your standing foot and squeeze your glutes to return to a vertical starting position.
Complete the full set on one leg before switching the weight to the other hand to train the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the descent
- Rotating the hips open toward the side of the lifting leg
- Reaching for the floor with the arm instead of hinging at the hip
- Bending the standing knee excessively into a lunge position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.