Bodyweight One Leg RDL
Expert Advice
Keep your back straight and hinge at the hips to maintain proper form and target the glutes effectively.
How-to-do Steps
- Stand on one leg with a slight bend in the knee of the supporting leg.
- Hinge at the hips and extend your free leg behind you for balance.
- Lower your torso until it's parallel to the floor, keeping your back straight.
- Return to the starting position by engaging your glutes and hamstrings.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Bodyweight One Leg RDL primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bodyweight One Leg RDL work?
Bodyweight One Leg RDL primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight One Leg RDL?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bodyweight One Leg RDL suitable for beginners?
Bodyweight One Leg RDL is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
