Exercise Library
Single-Leg Dumbbell RDL
The single-leg dumbbell RDL is an accessory exercise to improve hip stability, posterior chain strength, hip mobility, and balance.
Stand on one leg with the knee slightly bent and 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 an approximately straight line along the trunk and lifted leg.
Try to 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 single-leg RDL improves hip stability, posterior chain strength, hip mobility, and balance.
Programming
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 and control is more effective than heavy weight without.
Variations
The 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.
Stand on one leg with the knee slightly bent and 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 an approximately straight line along the trunk and lifted leg.
Try to 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 single-leg RDL improves hip stability, posterior chain strength, hip mobility, and balance.
Programming
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 and control is more effective than heavy weight without.
Variations
The 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.
