Intermediate
Single-Leg RDL Circuit
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Leg RDL Circuit is a hip-dominant exercise that can strengthen your glutes and hamstrings. Because you're balancing on one leg at a time, the emphasis of this exercise is on stability.
Exercise Instructions
-
Step 1
Hold a pair of dumbbells in an overhand grip, with the dumbbells at your side. Stand on one leg with your knee slightly bent. -
Step 2
Keeping your spine in a natural curve, tilt your hips forward, press your hips against the wall behind you, and let the dumbbells drop to the floor. When lowering, lift your back foot back to balance your balance. Pause and then return to the starting position. -
Step 3
Then grab the cable in a low position and repeat the movement, pulling the cable up as you lean up. -
Step 4
Finally, repeat the circuit with the cable in a high position, pulling the cable down as you lean forward.
Muscle Groups
Single-Leg RDL Circuit targets Abs, Glutes, Hamstrings, Spinal Erectors as seen below.
Exercise Tips
- Try not to bend your torso to start the exercise. The movement should begin with the hips shifting back.
- Keep your shoulders back and down throughout the exercise.
- Avoid rounding your upper back. Maintain a neutral spine throughout the movement.
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