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Exercise lesson

Single-leg RDL

Use the short approved-video slot when it is published. Until then, follow the written form cues, voiceover script, and level adjustment below.

Lesson 06 · Expert

Single-leg RDL

Challenge the hinge, balance, and hip control while keeping the pelvis square to the floor.

Form cues

  • Reach the free leg long behind you.
  • Keep hips level as you hinge.
  • Move slowly enough to keep the standing foot grounded.

Common mistakes

  • Opening the hip to chase range.
  • Rounding to reach the weight lower.
  • Rushing through the balance demand.

Expert adjustment

Scaling: use a wall, kickstand stance, or bodyweight range. Progression: use a contralateral load or a longer controlled lowering phase.

Captions included with approved video
Transcript preview

A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.

Voiceover cues
  1. Root your standing foot, then send the free leg long behind you.
  2. Keep your hips level as you hinge from the hip crease.
  3. Return slowly, keeping your balance instead of chasing extra range.
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