The single leg RDL is one of my favorite exercises for single leg balance, hip control, and hinge pattern work.
The setup is simple, and you do not need much equipment to make it effective.
Key points:
Keep pressure through the middle of the foot
Hinge at the hips
Keep the back flat
Move slow enough to control the position
Reach the back leg long behind you
This is a great exercise for lifters, golfers, and anyone who needs better control on one leg.
I like this for rotational sports like golf and pickleball because you need to be able to control your hip, foot, and balance while your body is moving.
Use it as:
Warm-up work
Accessory work
Balance and control work
Typical use:
2–3 sets
5–8 reps per side
The goal is not to go as low as possible.
The goal is to stay balanced and control the hinge.
The single leg RDL is one of my favorite exercises for single leg balance, hip control, and hinge pattern work.
The setup is simple, and you do not need much equipment to make it effective.
Key points:
This is a great exercise for lifters, golfers, and anyone who needs better control on one leg.
I like this for rotational sports like golf and pickleball because you need to be able to control your hip, foot, and balance while your body is moving.
Use it as:
Typical use:
The goal is not to go as low as possible.
The goal is to stay balanced and control the hinge.