The Single Leg RDL is a killer movement for your hamstrings and glutes, while also challenging your stability. It helps to eliminate strength imbalances between your two sides, and is an awesome booty builder.
Unfortunately, form on this movement can be quite difficult for some. You’ll often see people lose their neutral spine position, unable to keep the non-working leg straight, etc. I like to teach the Single leg RDL with no weight to start, and will often use a dowel or monster band for external feedback.
Learn the movement.
Grab a thin monster band and loop it over your shoulder and under the foot of the non-working leg. Think about pressing into the band with your foot as you go through the ROM.
The feedback provided by the band makes finding the proper position much easier. It’s just like throwing a band around your knees on a squat.
Challenge stability, then load.
Focus on mastering the movement by controlling stability first, and then you can work on loading with heavier weights. I like to use the following progression:
1. Ipsilateral Single Leg RDL
This first variation challenges stability without challenging rotary control.
2. Contralateral Single Leg RDL
The second variation challenges stability AND rotary control.
3. Single Leg RDL
Once control has been established and form is locked in you can start to challenge with heavier loads.
I’m using kettlebells, but these movements can be done with dumbbells, a barbell, cables, sandbags, bands, etc.
Now get out there and show me your Single Leg RDLs. Use the hashtag #liftandlovelife so I’m sure to see your posts.