Bodyweight single leg RDL

Purpose of the exercise

Aims to improve balance, hip stability and strength of the hamstrings and glutes. Improves hip hinge mechanics and supports pelvic control during single-leg movements.

Supplies

• Flat surface

• Possible mirror for technique control

Starting position

1. Stand upright on one leg

2. Knee of the supporting leg slightly bent

3. Other leg relaxed behind the body

4. Arms along the body or for balance

5. Core tightened

6. Gaze focused on a fixed point for balance

Implementation

1. Bend forward controlled from the hip

2. Let the free leg move backwards

3. Keep torso and back leg in one line

4. Move to a comfortable end position

5. Push back up via the heel of the supporting leg

6. Return to the starting position in a controlled way

7. Maintain balance and control throughout movement

Points of interest

✓ Move from the hip, not the lower back
✓ Keep pelvis stable and straight
✓ Knee stays in line with foot
✓ Core continuously tightened
✓ Move slowly and in a controlled manner

✗ Round lower back
✗ Rotate pelvis
✗ Dropping knee inwards
✗ Moving too fast without control
✗ Ignoring pain in hamstrings or lower back

When this exercise?

The bodyweight single leg RDL is used to improve balance, hip stability and control of the posterior chain. The exercise is suitable within rehabilitation programmes where controlled single-leg loading is important.

In addition, the exercise can be used as a preparatory step towards heavier single-leg strength movements such as single leg deadlifts or jump training. Due to the lack of external resistance, the focus is entirely on technique and stability. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.