Own Every Range
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VIDEO DEMO

Single-Leg RDL

YouTube · Momenta ChiropracticSingle Leg Hip Hinge and Single Leg RDLWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Single-Leg RDL

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand on one foot with a soft knee and hold a dumbbell in the opposite hand. Use light support if needed.

  2. 02
    Move

    Reach the free heel backward as your chest tips forward and the standing hip moves behind you.

  3. 03
    Finish

    Stop before the pelvis opens, then press through the standing foot and bring the hips forward to stand.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

HAMSTRINGS / 30

Long rangeLong range

Single-Leg RDL

Sets: 3–4 · Reps: 5–10 per side

Own hamstring length, hip control, and balance one side at a time.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The working hip folds while the pelvis resists opening, lengthening the hamstrings and challenging control in the frontal and transverse planes.