Exercise of the Week: Single-Leg RDL

Sinlge-Leg RDL Exercise

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 - 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 University...
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