Bodyweight Single Leg Rdl
Description
The bodyweight single-leg RDL is the same exercise as the bodyweight single-leg deadlift — a single-leg hip hinge with no external weight. It teaches the single-leg hinge pattern, builds balance, and develops hamstring flexibility.
Muscle Group
Equipment Required
Bodyweight Single Leg Rdl Instructions
- Stand on your right leg.
- Hinge at the right hip — push your left leg straight behind you.
- Lower your torso until you feel a hamstring stretch.
- Drive through your right hip to stand.
- Complete reps, then switch legs.
- Move slowly for balance.
- Arms can extend forward for counterbalance.
- Aim for 8 to 12 reps per leg.
Bodyweight Single Leg Rdl Form & Visual
Bodyweight Single Leg Rdl Benefits
- Teaches the single-leg hinge pattern
- Builds balance and proprioception
- Develops hamstring flexibility
- No equipment needed
- Progression toward loaded versions
- Excellent warm-up
Bodyweight Single Leg Rdl Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Core (stabilizer)
- Gluteus medius (balance)
Bodyweight Single Leg Rdl Variations & Alternatives
- Bodyweight Single-Leg Deadlift
- Single-Leg DB Deadlift
- Landmine Single-Leg RDL
- KB Single-Leg RDL
- Band Single-Leg RDL
