Bodyweight Single Leg RDL
How to do it
Starting position
- Stand on one foot, bend the opposite knee slightly, and lift it behind you.
- Do not lock your standing knee, and bend it very slightly.
- Keep your chest up and your back straight.
- Keep your gaze on the floor in front of you.
Movement
- Push your hips back as you hinge your torso forward.
- Extend your back leg behind you so it forms a straight line with your torso.
- Lower only to the point where your standing leg hamstring feels tight.
- Squeeze your glutes and bring your torso upright.
Breathing
Inhale as you hinge forward, exhale as you come up.
Cautions
- If you round your back, your lower back stretches instead of your hamstrings.
- If your hips open up to the side, you lose tension, so keep your back toes pointing toward the floor.
- If you cannot keep your balance, place one hand on a wall or chair.
Exercise info
| Primary muscles |  Hamstrings Glutes |
|---|---|
| Secondary muscles | Lower back · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Hinge |
| Rep range | 8–12 reps (one side at a time) |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.