The goal of this article is to serve as a complete 1-Leg RDL exercise progression guide, action-packed with 4 sections and 16 exercises in total. The 1-Leg RDL exercise can be a tricky one for most folks. This guide is meant to be simple and user-friendly.
Ultimately, we want to master the skill of hip hinging. Consider hinging at the hips akin to shifting your weight back behind you, as if upon an imaginary horizontal line at the waist (as opposed to bending a lot at the knees like you would in a squat pattern).
When executed properly, you'll feel the posterior chain (i.e., hamstrings and glutes) working. Essentially, this is a hip hinge.
Section 1
Target focus: build the bilateral (2-leg) hip hinge pattern and then load it with DB's.
1. MB Wall Hip Hinge
2. Cable Pull Through
3. DB Neutral Grip RDL
4. DB RDL
Section 2
Target focus: groove the “pseudo” unilateral (partially 1-leg) hip hinge pattern, otherwise known as "Kickstand", and then load it with DB's.
1. MB Wall Kickstand Hip Hinge
2. MB Band Kickstand Hip Hinge
3. DB Neutral Grip Kickstand RDL
4. DB Kickstand RDL
Section 3
Target focus: build the unilateral (1-leg) hip hinge pattern with a variety of low level loading in the form of MB's, cable resistance and resistance bands.
1. MB 1-Leg RDL
2. Cable 2-Arm 1-Leg RDL
3. Cable 1-Arm 1-Leg RDL
4. PVC Band 1-Leg RDL
Section 4
Target focus: continue building the unilateral (1-leg) hip hinge pattern and now load it with heavier resistance in the form of DB's, KB's and barbells.
1. DB 1-Leg RDL (2 DB’s)
2. KB 1-Leg RDL
3. KB Tempo 1-Leg RDL (Tempo: 3-Sec, 3-Sec, 3-Sec)
4. Barbell 1-Leg RDL
Looking for more training tips to master your movements? Check us out for in-person trainingt our state-of-the-art facility in Salem, MA or look into our online training program.
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Matthew Ibrahim is the Co-Owner & Lead Performance Coach of TD Athletes Edge. He has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters and Stanford University, in addition to guest speaking internationally in Milan, Italy. His work has been featured in Men’s Fitness, STACK Media and The PTDC. Currently, he is completing his masters degree at Rocky Mountain University with a direct track into their PhD program. He is a big fan of interacting on Instagram and regularly posts about training, performance and recovery.
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Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University.