Exercise of the Week: Single-Leg RDL | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
RGIII Talks About His Legacy
Views: 20,548,299
Jadeveon Clowney on Making Big Hits
Views: 3,140,254
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,255,878

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,256,323
Path to the Pros 2015: The Journey Begins Views: 29,699
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

More Cool Stuff You'll Like

Mike Boyle's 5 Tips for More Effective Workouts

Use Eccentric Lifts to Increase Size and Strength

7 Ways to Work Out Competitively Without CrossFit

How to Design a Greco-Roman Wrestling Training Program

Bench Press Grip Guide: How Hand Placement Changes the Exercise

7 Strategies for Faster Workout Recovery

Develop Core Strength for Throwing

4 Exercises to Build True Lacrosse Power

Perfect Your Squat Technique With the Unloaded Squat

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Reach New Training Heights With Resistance Band Exercises

How Often Should You Vary Your Exercise?

Prevent ACL Injuries With This Exercise

These 3 Single-Leg Movements Will Improve Your Squat Technique

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Farmer's Walk Variations for Improved Core Strength

5 Ways to Get a Higher Vertical Jump

The Best Single-Leg Exercises for Youth Athletes

4 Simple Golf Core Exercises to Increase Your Driving Distance

Increase Your Explosiveness with the Power Curl

How NOT to Perform a Pull-Up (With Fixes)

Kyle Lowry's 12-Week All-Star Training Program

Build Max Power With These Pulling Exercises

5 Exercises to Develop Soccer Power

Putting Together an Off-Season Workout for Point Guards

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Never Bench Press With Your Feet in This Position

12-Week Resistance Band and Chain Workout

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7 Best Lower-Body Strengthening Exercises

3 Post-Activation Potentiation Combos for Explosive Strength

4 Deadlift Variations to Increase Your Pull

7-Exercise Core-Blasting Workout

10 Ways to Get Stronger With a Sandbag

A Better Way to Train Your Core

Master the Lateral Lunge to Improve Your Hockey Stride

6 Gym Machines That Are Actually Worth Your Time

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Improve Soccer Agility with Lateral Strength Exercises

3 Nordic Hamstring Curl Exercises to Boost Your Performance

3 Tricks for a Stronger Front Squat

Posterior Chain Fixes to Improve Your Game

Make Lifts More Challenging With Resistance Bands

Dominate Your Bench Test With This Strategy

How Functional Training Has Overly Complicated Strength Training