Exercise Library
Banded Single-Leg Dumbbell RDL
The banded single-leg dumbbell (or kettlebell) RDL is an accessory exercise primarily for hip stability with added lateral stability work from band resistance.
Execution
Stand on one leg with the knee very slightly bent and the other slightly behind the support leg. Loop a band around the supporting leg just above or below the knee with the other end attached to a solid object on the opposite side of the body (the band should be pulling the knee inward toward the center of the body). Hold a single dumbbell in the hand opposite the support leg (contralateral) or a dumbbell in each hand.
Hinge at the hip to lean forward while bringing the back leg up, maintaining a straight line along the trunk and lifted leg, and working against the band to keep the support knee centered over the foot. Keep the hips square as you hinge, i.e. prevent any rotation or tilting, and maintain the same slight bend in the support knee. Bring the weight as low toward the floor as possible without your back rounding and without allowing the weight to touch and help with your balance. Reverse the motion and stand again for the next rep, ideally without allowing the free foot to touch the floor.
Purpose
The banded single leg RDL improves hip stability (if done properly) as well as balance. The band applies additional resistance to strengthen the lateral hip.
Programming
Banded single leg RDLs should be performed at the end of the workout 1-2 days/week in sets of 8-15 on each side. Weight should not exceed what the athlete can use with stable, balanced, controlled reps. Light weight with stability is more effective than heavy weight without. Likewise, the band resistance should not be excessive, and should allow the athlete to keep the leg in the proper position.
Variations
The banded single-leg RDL can be done with a single dumbbell or kettlebell in the hand opposite the support leg, or with a weight in each hand. Single arm contralateral will be more demanding on balance. Slow eccentrics or pauses at the bottom can also be added, or the athlete can stand on an air pillow or cushion to increase the balance challenge.
Execution
Stand on one leg with the knee very slightly bent and the other slightly behind the support leg. Loop a band around the supporting leg just above or below the knee with the other end attached to a solid object on the opposite side of the body (the band should be pulling the knee inward toward the center of the body). Hold a single dumbbell in the hand opposite the support leg (contralateral) or a dumbbell in each hand.
Hinge at the hip to lean forward while bringing the back leg up, maintaining a straight line along the trunk and lifted leg, and working against the band to keep the support knee centered over the foot. Keep the hips square as you hinge, i.e. prevent any rotation or tilting, and maintain the same slight bend in the support knee. Bring the weight as low toward the floor as possible without your back rounding and without allowing the weight to touch and help with your balance. Reverse the motion and stand again for the next rep, ideally without allowing the free foot to touch the floor.
Purpose
The banded single leg RDL improves hip stability (if done properly) as well as balance. The band applies additional resistance to strengthen the lateral hip.
Programming
Banded single leg RDLs should be performed at the end of the workout 1-2 days/week in sets of 8-15 on each side. Weight should not exceed what the athlete can use with stable, balanced, controlled reps. Light weight with stability is more effective than heavy weight without. Likewise, the band resistance should not be excessive, and should allow the athlete to keep the leg in the proper position.
Variations
The banded single-leg RDL can be done with a single dumbbell or kettlebell in the hand opposite the support leg, or with a weight in each hand. Single arm contralateral will be more demanding on balance. Slow eccentrics or pauses at the bottom can also be added, or the athlete can stand on an air pillow or cushion to increase the balance challenge.
