Drill library · Fitness

🦵 Single-Leg RDL (Bodyweight)

One-leg hip hinge for hamstrings and glutes — ties to sprinting and deceleration.

Steps

1. Stand on right leg; slight knee bend; left leg is trail leg.
2. Hinge forward; back leg extends for balance; hands reach toward ground; stop before back rounds.
3. Drive tall through midfoot; 8 reps ×3 each side; 60 s rest between sets.

Coaching points

• Neutral spine
• Soft landing knee

Progressions

• Hold light DB

More in this category

• Stop-Start Sprint Dribble
• T-Drill Cone Pattern
• 5-10-5 Pro Shuttle
• Tempo Interval Runs
• Agility Ladder Neural Warm-Up
• Nordic Hamstring Eccentric