10 Single Leg RDL Exercises

Exercise selection matters for overall recovery and performance. Here are some fun exercises which also pay forward to your overall hip mobility 🙌 Having great hip mobility will help ensure movement efficiency while exercising ~ which means we spend our energy where we need it 👊 Having single leg exercises during weekly physical training is crucial for knee, lower back and shoulder health. Having no major asymmetries left vs right is a key factor for injury prevention and performance. Want to improve your physical performance test and long term health? These 10 “hinge” movements require minimal equipment or can be completed with body weight only. They are single leg in nature to really allow each hip to work independently ~ which is even more important since we sit so much 🤓 Remember for the hinge pattern ~ it is minimal knee bend and tension is felt in the hamstrings while driving the hips back. If you feel these movements in the quads ~ then you may have too much knee bend or you’re just lowering your torso with no actual hip movement. How can you pair these exercises? Lots of options, here are a few: ✅ with any upper body pressing or prone plank variations ~ push ups, bench press, mountain climbers, plank shoulder taps, inchworm walkout, stability ball stir pot. ✅ with any squat variation. Lunges, goblet squat, lateral lunge. Just keep in mind that if your movement efficiency is not high ~ you are likely better to stick to an upper body pairing to reduce lower body fatigue. An example pairing could be 3-5 sets of: A1) Side Plank x 30 sec/side A2) 1 leg RDL ISO hold x 5/side A3) Push ups x 15 A4) Rest 60-90 seconds Do you have single leg exercises in your weekly routine? Get after it 👊