BlueGrass Barbell

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.

This is a simple warm up I like to use before lifting.

The goal is not to make the warm up the workout.

The goal is to:

• get blood flow going
• move through basic positions
• feel a little more prepared to train

I like this before squatting, Olympic lifting, or general strength work.

Run through it at a steady pace. Nothing should feel forced.

Use it as a starting point and adjust based on what your body needs that day.