Single Leg RDL

hip glute exercises Glutes, hamstrings, stabilizers

Unilateral hip hinge to build strength, balance, and hip control.

Execution

1. Stand on one leg with a soft knee
2. Hinge from the hip as the free leg reaches back
3. Keep a neutral spine and square hips
4. Return by squeezing the glute
5. 3 sets x 8-10 per side

Cues

• Hinge from the hip, not the low back
• Hip, knee, and torso stay aligned
• Drive the floor with the stance foot

Common Errors

• Lumbar flexion
• Pelvic rotation
• Locked knee

Progressions

• Bodyweight -> Contralateral load -> Ipsilateral load -> Barbell