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Strengthintermediate
Single-Leg RDL (Dumbbell)
A single-leg RDL with a dumbbell — building unilateral hip strength and balance with a manageable load.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8 each
- Intensity
- RPE 6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Single-Leg RDL (Dumbbell)
Set up
- Stand on one leg, dumbbell in the opposite hand, soft knee.
Movement cues
- Hinge back, free leg extending behind
- Keep hips square and back flat
- Stand tall with control
Avoid this
- Twisting the hips open
- Rounding to reach lower
Safety
Keep a chair or wall within reach for balance.