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Single-Leg RDL (Supported)

IntermediateStrengthTier T2

Single-leg hip hinge with support for balance. Develops unilateral posterior chain strength critical for SI joint stability.

Targets: SI Joint
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

No equipment? Try: chair, wall, countertop

Dosage

2

Sets

8

Reps / Time

45 sec

Rest

3 sec down / 2 sec up

Tempo

Step-by-Step Guide

Set up

  • Stand on one leg near wall or chair
  • Fingertips touch support for balance only
  • Standing knee slightly bent

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Hinge forward at hip

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Let back leg rise behind you

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Keep spine neutral - straight line from head to heel

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Go only as far as balance allows

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Drive hip forward to return

Breathing

  • Inhale as you hinge
  • Exhale as you return

Form Cues

  • Hip of raised leg stays level
  • Spine stays straight
  • Use support for balance only, not to pull
  • Feel hamstring and glute of standing leg

Common Mistakes to Avoid

  • Rotating hips
  • Rounding low back
  • Relying too much on support
  • Going too deep too soon

Safety Information

Build range gradually. Stop if balance compromised.

Progressions

Less support, add weight, unsupported

Single-Leg RDL (Unsupported)Advanced

Regressions

Smaller range, more support

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.