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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

SINGLE LEG RDL

// COACHING AUDIO

00:00 / 04:15

The single-leg RDL is a unilateral hip hinge exercise that develops strength through the glutes and hamstrings while challenging balance within the frontal plane, and general hip stability and control, all on one leg.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Stand on one leg

    Foot Straight

    Long Spine & Abs Tight

    Stacked Rib Cage and Pelvis​

    Soft Knee

    Not a straight knee​

    Not a super bent knee

    Whole Foot Pressure

    Slight focus on the base of the big toe and inside heel​

    or focus on the arch
[ (1).png

Phase One

Execution

    Push the hips back and slightly up to the ceiling

    Thin about pushing your bum into your back pockets

    Or think about pushing your femur through out butt cheek

    Maintain stacked rib cage and pelvis

    ​Maintain a long spine and engaged abs throughout

    Maintain whole-foot pressure

    Slight focus on the base of the big toe and inside heel​​

    Allow the pelvis to sink in to working side

    From a side view, we should not be able to see the butt cheek of the non-working hip​

    Nose in line with knee, in line with toes

    "Nose, knees and toes"
[ (2).png

Phase Two

Execution

    Maintain all the cues from Step Two

    Push into the floor to stand back up

    Not pull​

    Don't allow the bum to stick out as we ascend

    Rib cage and pelvis remained stacked​

    Can bring the non-working knee through, as we approach the top to maintain pelvis position

    Personally, I like to think about getting my bum under my ribs, before my ribs are on top of my bum

// COMMON MISTAKES

Hips Too Open

Rounding The Back

Too Much Knee Bend

Sticking The Bum Out

Toes / Heel Coming Up

Front Knee Too Straight

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