The glowing area shows where you should feel it working.
Hinges · ●●● Difficulty 3 of 3
Single-Leg RDL
Gluteus maximus · glute medius · hamstrings
A balance-challenging hinge that loads one glute in a deep stretch and builds stable, strong hips.
Set up
- Stand on one leg with a soft knee. Hold onto a wall at first if you need to.
How to do it
- 1Hinge forward from the hip as your free leg reaches straight back.
- 2Keep your hips square to the floor — toes of the back foot point down.
- 3Lower until your torso is close to parallel, then drive back up by squeezing the standing glute.
Form cues
- Body moves like a seesaw
- Back toes point to the floor
- Push the floor away to stand
Common mistakes
- Opening the hip to the side
- Rounding the back
- Locking the standing knee
Make it work for you
- Easier
- Kickstand RDL (back toes lightly on the floor)
- Harder
- Add a dumbbell in the opposite hand
- Bodyweight
- Bodyweight, hand on wall if needed
- Dumbbells
- Dumbbell in opposite hand
- Gym
- Dumbbell or kettlebell
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A hinge where the resistance pulls you backward, so your glutes have to work hardest at lockout. Easy on the lower back.
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