Exercise guide
Bodyweight Single Leg RDL
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
This unilateral hinge exercise develops exceptional balance and stability while isolating the hamstrings and glutes through a deep stretch. It strengthens the posterior chain and improves hip health by forcing the core to stabilize against rotational forces.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms at your sides or on your hips.
- Shift your weight onto your target leg, keeping a slight 'soft' bend in the knee.
- Engage your core and find a focal point on the floor about 3-5 feet in front of you to help maintain balance.
How to do it
- Inhale as you hinge forward at the hips, simultaneously lifting your non-working leg straight back behind you in a controlled motion.
- Lower your torso until it is nearly parallel to the floor, ensuring your back remains flat and your hips stay square to the ground.
- Exhale and drive through your standing heel to return to the upright position, squeezing your glute at the top.
- Maintain a controlled tempo, taking 2-3 seconds to lower and 1 second to return to the start.
Form checklist
- Keep your spine neutral and gaze slightly down to avoid straining the neck.
- Ensure your hips stay level; do not let the hip of the floating leg rotate upward toward the ceiling.
- Maintain a slight, consistent bend in the standing knee without letting it collapse inward.
- Keep the floating leg, torso, and head in one straight line throughout the movement.
Pro tips
- Think about pushing your back heel toward the wall behind you to create maximum tension throughout the entire posterior chain.
- Focus on 'tripod' foot pressure: keep your big toe, pinky toe, and heel firmly rooted to the ground to improve stability.
Make it harder
- Perform the movement with a 'hover' at the top, never letting the non-working foot touch the ground between repetitions.
- Slow the eccentric (lowering) phase to 4-5 seconds to increase time under tension and balance demand.
Frequently asked
- What muscles does the bodyweight single leg rdl work?
- The bodyweight single leg rdl primarily targets the glutes and hamstrings, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the bodyweight single leg rdl?
- The bodyweight single leg rdl requires no equipment — just your body weight.
- Is the bodyweight single leg rdl good for beginners?
- The bodyweight single leg rdl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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