Single Leg RDL
The single leg RDL is an awesome hip hinge exercise. In this post, we will discuss the numerous benefits of this simple, yet effective single leg exercise.
Improve Balance
Because the single leg RDL is performed on one leg, it will improve your balance and stability. Practice this exercise often to improve your ability to balance on one leg. While you want to become more graceful at a sport or just reduce the likelihood of falls and trips, the single leg RDL can help you improve your balance and coordination.
Practice your Hip Hinge
One leg RDLS allow you to practice your hip hinge pattern while on one leg. The hip hinge is a foundational movement in sports and athletic movements. Additionally, practicing your hip hinge will help you learn to use correct mechanics while shoveling snow, picking up your luggage or raking leaves–helping you to avoid injury and discomfort in your daily life.
Improve Hip and Hamstring Strength
The single leg RDL can also help you build major strength in your hips and hamstrings. This exercise trains your glute max and hamstring muscles, and also your glute medius and minimus. Balancing on one leg increases the contribution of some of your smaller hip stabilizer muscles that improve hip stability and function. Strengthening the smaller hip stabilizers can also help improve knee and ankle mechanics.
Build Muscle
Building muscle is an important part of any training program. Increasing muscle cross sectional area can allow the potential for more strength and power. Additionally, adding muscle to your body can improve your appearance and physique. The single leg RDL can help you build muscle in your hamstrings and glutes. You will also work your shoulders, forearms, and core to hold and stabilize your weights.
Reduce Strain on your Spine
The single leg RDL is a self limiting exercise. You are limited to the load you can use for one leg while balancing in a single leg hip hinge. Instead of loading your axial skeleton as in a deadlift or good morning, you usually hold weights in your hands during the single leg RDL, which also limits the stress on your spine. If your training program includes a lot of bilateral, axial loaded exercises, you may consider adding in exercises like the single leg RDL to manage the total load on your spine and help prevent overworking your lower back.
Train each Leg Unilaterally
Training each leg unilaterally can help reduce muscle imbalances between sides. This type of training also improves your ability to generate force on one leg, which can directly translate to running, jumping, sprinting, leaping or any other sports activity in which you propel off of one leg. Especially if you participate in powerlifting or Olympic weightlifting or if you do a lot of bilateral strength exercises, adding in single limb exercises can help balance out your program and strengthen under-utilized muscle groups.
Improve Sport Performance
Did you know that single leg RDLs can even improve your sport performance? By building strength and muscle in your most powerful lower body muscles, improving hip stability and improving balance and coordination, the single leg RDL can make you a better athlete. By improving your ability to generate force on one leg, the single leg RDL improves your ability to perform many related single leg sports movements. Try implementing this exercise into your program for 2-3 months and begin to see your sports performance improve no matter what sport you do.
Final Thoughts
Adding the one leg RDL into your fitness program can be a great way to build muscle, strength, coordination and balance. Need help performing this movement correctly or incorporating it into your training routine? Consider working together with me through online training or personal training.
