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 tall with your feet hip-width apart, holding a dumbbell in one hand.
- 2
Shift your weight onto the leg opposite the hand holding the dumbbell, keeping a slight bend in your knee.
- 3
Hinge at your hips, extending your free leg straight back behind you for balance.
- 4
Lower the dumbbell towards the floor, keeping your back straight and core engaged.
- 5
Continue lowering until your torso is roughly parallel to the floor or you feel a stretch in your hamstring.
- 6
Maintain a straight line from your head to your extended heel throughout the movement.
- 7
Engage your glute and hamstring of the standing leg to pull yourself back up to the starting position.
- 8
Bring your extended leg back to the floor with control as you return to the upright position.
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.
