Bodyweight Single Leg RDL
The Bodyweight Single Leg RDL enhances balance and strengthens the posterior chain. You perform this exercise using only your body weight.
- Stand on one leg with a slight bend in the knee.
- Hinge at the hips, extending the other leg straight behind you.
- Lower your torso until it's parallel to the ground, keeping your back straight.
- Return to the starting position by driving through the standing heel.
How to perform the Bodyweight Single Leg RDL
- Set up. Set up in a stable, balanced starting position appropriate for the Bodyweight Single Leg RDL using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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