I know, I know. Talking or writing about the 1-Legged RDL isn’t the most exciting topic, but it deserves attention. The single-leg hip hinge offers real benefits—better joint health by separating hip movement from the lower back, smoother movement, improved hip and core stability, and enhanced athletic performance.
Yes, this stuff can feel a bit silly at times. Still, it’s worth focusing on, and if you’re curious about the details, you’ll find the drills below helpful for grooving and progressing the 1-Legged RDL.
Getting back on task, today I want to share some of my favorite drills to groove and progress the 1-Legged RDL. Many trainers add these too soon because the move is fairly advanced. Taking the time to progress someone based on their current ability and needs will pay off in better results and rapport with your clients. Let’s dive in.
But first: some universal coaching cues
Two common technique flaws I see are:
– Helicopter hips: the hips tilt or rotate unevenly as you hinge, which throws off the move.
– Losing your shoulders: the upper back rounds as you hinge, which disrupts form.
Progressing the 1-Legged RDL
For most people, it’s smart to start from the ground, move to standing variations, and then add movement or load.
Note: this isn’t an exhaustive list, but it will cover the bulk of people.
– Handcuff hinge
Begin with both hips working. Master the bilateral hip hinge before attempting single-leg variations. This approach gives essential feedback to help you nail the hinge.
– Split stance RDL
Also called a “Fake 1-Legged RDL.” It’s still bilateral, but you front-load the front leg while the opposite leg acts as a balance point as you hinge.
– Skater hinge RDL
A strong progression that increases range of motion and helps groove the hinge while promoting hip separation. Think about driving the kettlebell through your chest and keeping your rib cage protected to create full-body tension.
– Wall-assisted 1-Legged RDL
Once you’ve mastered the hinge, reduce contact points to challenge balance. If needed, use the wall for support, starting with bodyweight and adding load once you’re comfortable and can fully extend the leg.
– Assisted 1-Legged RDL with Reach
A useful variation that adds a reach cue to challenge balance and range.
– 1-Legged RDL ISO Hold
Many people will find this drill easier or harder than expected. It’s okay if some struggle—it just shows who needs more practice.
– 1-Legged RDL ISO Hold with KB Swap
If you want an extra challenge, swap to a kettlebell during the hold. Your body will feel new firing patterns.
– Deadstart 1-Legged RDL
A handy trick is to start from the bottom position. There’s something about beginning from the end position that helps people feel the pattern more clearly. Try it and you’ll likely agree.
I’m done
There’s more I could add, but this is already longer than most people read, and I’m hungry. I hope these help. If they work for you, I might even get invited to your wedding. P.S. centaurs aren’t invited.
