Exercise Library
MAX STRENGTHintermediate
Single Leg RDL
A core unilateral posterior-chain movement — the single-leg RDL builds hamstring eccentric strength and single-leg stability while correcting left/right drive imbalances. Stand on one leg, hold a dumbbell in the opposite hand, push the hips back and hinge forward with the body in a line. Highly transferable to single-leg takeoff and landing control.
Hamstrings, glutes, ankle stabilizers3-4 sets × 8-10 reps per side
Coaching cues
- 1.Support knee slightly bent — never locked
- 2.Hip is the hinge — torso and raised leg move together
- 3.Pelvis level — don't rotate
- 4.Master balance bodyweight before adding load
Detailed training method
[Steps]1. Stand on one leg with a slight knee bend→2. Hold a dumbbell in the opposite hand→3. Push hips back and hinge forward→4. Keep the support knee slightly bent→5. Raised leg and torso form a line→6. Return to start
[Common Errors]✗ Pelvis rotates→keep it level ✗ Support knee locks→keep it soft ✗ Balance issues→master bodyweight first
[Progressions]Bodyweight→same-side load→opposite-side load→barbell→eyes closed without support
[Jump-Specific]Trains posterior-chain strength + ankle proprioception simultaneously — foundational for single-leg jump landing stability
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