Exercise Library
Lunge + Single-Leg RDL
The lunge + single-leg RDL is an easy way to tackle multiple aspects of hip stability and glute development efficiently.
Holding a dumbbell in one hand, step out into a lunge with the opposite leg, then return to standing by stepping back. After replanting the foot, hinge at the hip with slight knee bend while maintaining a straight back and bringing the opposite leg up and back with a relatively straight knee. Hinge as far as you can while reaching the dumbbell toward the floor without rounding your back, then return to standing.
Purpose
The lunge + single-leg RDL is a way to work on multiple aspects of unilateral leg and glute strength and stability to better support primary strength and power movements. It’s efficient through the combination of different motions into a single set, and also provides variety for a mental break for athletes.
Programming
Do 3-4 sets of 5-10 reps per leg. You can perform all reps on one side before switching to the other leg, or alternate with each rep. Two dumbbells can be used instead of one.
Holding a dumbbell in one hand, step out into a lunge with the opposite leg, then return to standing by stepping back. After replanting the foot, hinge at the hip with slight knee bend while maintaining a straight back and bringing the opposite leg up and back with a relatively straight knee. Hinge as far as you can while reaching the dumbbell toward the floor without rounding your back, then return to standing.
Purpose
The lunge + single-leg RDL is a way to work on multiple aspects of unilateral leg and glute strength and stability to better support primary strength and power movements. It’s efficient through the combination of different motions into a single set, and also provides variety for a mental break for athletes.
Programming
Do 3-4 sets of 5-10 reps per leg. You can perform all reps on one side before switching to the other leg, or alternate with each rep. Two dumbbells can be used instead of one.
