Single-Leg RDL Circuit

The single-leg RDL circuit is a three-part exercise that increases strength in the glutes and hamstrings. Performing the three-parts of the exercise targets the glutes from three different angles to maximize muscular strength and endurance gains.


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    Hold a pair of dumbbells with overhand grip and the weights at your sides. Stand on one leg with a slight bend in your knee.
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    Keeping your spine naturally arched, hinge forward at the hips, pushing your hips toward the wall behind you, and allow the dumbbells to lower towards the floor. As you lower, lift your rear leg behind you to counter your balance. Pause, then return to the starting position.
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    Next, grab a low-positioned cable and repeat the movement, pulling the cable up as you hinge upward.
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    Finally, repeat the circuit with a high-positioned cable, pulling the cable down as you hinge forward.

Trainer’s Tips

  • Avoid bending at your torso to start the exercise. The movement should begin by shifting your hips back.
  • Keep your shoulders pulled back and down throughout the exercise.
  • Avoid allowing your upper back to round. Maintain a neutral spine throughout the movement.