Single-leg RDL Circuit
Muscle Groups: Hamstrings, Lower Back
Single-leg RDL Circuit focuses on Hamstrings, Lower Back, with Traps, Lats, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg RDL Circuit with proper form and technique.
- 1
Stand on your right leg with a slight bend in your knee, holding a dumbbell in your left hand at your side.
- 2
Hinge forward at your hips, lowering the dumbbell toward the ground while keeping your back flat and your left leg extended behind you.
- 3
Return to the starting position by squeezing your hamstrings and glutes as you stand back up on your right leg.
Tips for Success
These tips will help you perform Single-leg RDL Circuit safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid straining your lower back.
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Ensure your standing knee is slightly bent; don't lock it out during the exercise.
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Avoid rounding your shoulders; engage your core for stability and proper form.
Secondary Muscles
While Single-leg RDL Circuit primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Lats, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg RDL Circuit, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg RDL Circuit, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
