Exercise library
Hinge and Lifting Skills
Single-leg RDL / hip hinge
How to do it
- 1Position yourself near a supporting surface for your hand.
- 2Stand tall on one leg with that knee slightly unlocked (not rigid) and gently brace your core.
- 3Tip your chest forward while moving the raised leg straight out behind you.
- 4Stop when torso and trailing leg are roughly parallel to the floor, or sooner if balance shifts or your back begins to round into flexion.
- 5Squeeze the standing-leg glute and pull your hips forward to return to standing.
Why this exercise
This is a step up from the standing hip hinge. Standing on one leg asks far more of the glutes, hamstrings, and the small stabilising hip muscles, while still teaching your back to stay neutral.
Make it easier
- Drop back to the standing hip hinge and build strength there
- Let the trailing toes lightly brush the floor for balance
- Press more firmly into the supporting surface
Make it harder
- Reduce support: full hand support
- Fingertips only
- Light or no support
- Hold a light weight in the hand opposite your standing leg