Exercise of the Week: Single-Leg RDL

August 17, 2011

Must See Strength Training Videos

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. This week we highlight the Single-Leg RDL, a lower body exercise that increases lower body strength and improves speed.

Who’s Doing the Single-Leg RDL

  • Connor Barwin, NFL DE
  • Georgia Tech Volleyball
  • Drew Brees, NFL QB
  • Kevin Durant, NBA F
  • Duncan Keith, NHL D

Single-Leg RDL Muscular Benefits

  • Increases strength in the glutes, hamstrings and lower back
  • Improves hip stability
  • Improves balance

Single-Leg RDL Sports Performance Benefits

  • Increased strength in the posterior chain [rear of the leg and back], which improves top-end speed
  • Improves running mechanics and efficiency from a strong posterior chain
  • Improves stability at the hip, which is important for balance when changing direction or landing from a jump

Single-Leg RDL Description

  • Balance on one leg, holding dumbbell in opposite hand at hip
  • With balancing leg slightly bent and back flat, bend forward at waist until dumbbell is just above floor
  • Flex glute to extend hip and return to starting position; repeat for specified reps
  • Perform set on opposite side

Sets/Reps: 3-4x5-12 each leg

Single-Leg RDL Coaching Points

  • Keep back flat and neck in neutral position
  • Bend at hips and keep knee behind toes
  • Keep weight close to shin
  • Use control going up and down

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 5,512,701
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,229,702

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,491
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,938
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Adding supersets and circuits to a training program allows an athlete to add a lot of volume in a short period. However, one training method allows an...

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

YardBarker