Exercise Library
Single-Leg Dumbbell RDL With Hand Switch
The single-leg dumbbell RDL with hand switch is an accessory exercise to improve hip stability, posterior chain strength, hip mobility, and balance.
Stand on one leg with the knee slightly bent and a single dumbbell in the hand opposite the support leg. Hinge at the hip to lean forward while bringing the back leg up, maintaining an approximately straight line along the trunk and lifted leg, and avoiding rotation.
Bring the weight as low to the floor as possible without your back rounding and without allowing the weight to touch and help with your balance. In this bottom position, move the weight to the opposite hand, then reverse the motion and stand again for the next rep, ideally without allowing the free foot to touch the floor. Perform the next rep and move the weight back to the original hand at the bottom, and repeat.
Purpose
The single-leg RDL with hand switch improves hip stability, posterior chain strength, hip mobility, and balance, with increased emphasis on stability and balance.
Programming
Single-leg RDLs with hand switch should be performed at the end of the in sets of 8-15 on each leg. Weight should not exceed what the athlete can use with stable, balanced, controlled reps. Light weight with stability and control is more effective than heavy weight without.
Variations
Slow eccentrics or pauses at the bottom can be added, or the athlete can stand on an air pillow or cushion to increase the balance challenge.
Stand on one leg with the knee slightly bent and a single dumbbell in the hand opposite the support leg. Hinge at the hip to lean forward while bringing the back leg up, maintaining an approximately straight line along the trunk and lifted leg, and avoiding rotation.
Bring the weight as low to the floor as possible without your back rounding and without allowing the weight to touch and help with your balance. In this bottom position, move the weight to the opposite hand, then reverse the motion and stand again for the next rep, ideally without allowing the free foot to touch the floor. Perform the next rep and move the weight back to the original hand at the bottom, and repeat.
Purpose
The single-leg RDL with hand switch improves hip stability, posterior chain strength, hip mobility, and balance, with increased emphasis on stability and balance.
Programming
Single-leg RDLs with hand switch should be performed at the end of the in sets of 8-15 on each leg. Weight should not exceed what the athlete can use with stable, balanced, controlled reps. Light weight with stability and control is more effective than heavy weight without.
Variations
Slow eccentrics or pauses at the bottom can be added, or the athlete can stand on an air pillow or cushion to increase the balance challenge.
