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Single-Leg RDL (Assisted)

IntermediateStrengthTier T2

Unilateral hip hinge for hip stability and posterior chain strength with balance support.

Targets: Hip
Muscles: Gluteus Maximus, Hamstrings

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

chair, fixed_horizontal_bar

Home Options

  • chair
  • wall

Gym

  • squat rack (No safe home substitute has been reviewed yet.)

No equipment? Try: Light dumbbell in free hand

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

3 down / 2 up

Tempo

Step-by-Step Guide

Set up

  • Stand near wall, chair, or rack for support
  • Hold support with one hand
  • Stand on one leg, slight knee bend

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

    Step 1 of 4

    Hinge at hip, lowering torso forward

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

    Step 2 of 4

    Non-stance leg extends straight back

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

    Step 3 of 4

    Keep hips square - don't rotate

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

    Step 4 of 4

    Return to standing by squeezing glute

Breathing

  • Inhale as you hinge
  • Exhale as you return

Form Cues

  • Hips stay level and square
  • Back leg and torso move as one unit
  • Feel hamstring stretch on stance leg
  • Use support minimally

Common Mistakes to Avoid

  • Hips rotating open
  • Rounding the back
  • Bending stance knee too much
  • Relying too much on support

Safety Information

Use support until balance is confident. Keep back flat.

Progressions

Less support, add dumbbell, fully unsupported

Regressions

More support from hand, smaller range, kickstand RDL

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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.