Single Leg RDL...You're Doing It WRONG

This is one of my favorite unilateral exercises, with a ton of benefits ranging from strength, balance, coordination, foot and ankle function, sports performance, and a whole lot more. Unfortunately, most people perform this exercise without any attention paid to hip position, and completely miss out on all those benefits.
This is a very complex movement to teach, and I have a multitude of teaching progressions (stay tuned for that series) that athletes must go through to master this movement before adding load.
Do some self checking next time you perform the single leg RDL, and make sure your movement follows these guidelines to achieve the maximum benefit.
Still have questions? Leave a comment here and I will be sure to get back to you and possibly feature your comment on the Question of the Week!
More from Coach PJ:
www.CoachPJNestler.com
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Instagram: @CoachPJnes24

[@jenniferrowe2692]

Omg I was just searching Google on how to do this exercise and I see a video from you PJ....we went to high school together...small world!

[@MUDA.MUDA.MUDA.MUDA.]

Fucking reply her pj

[@MUDA.MUDA.MUDA.MUDA.]

I want a comment highschool reunion

[@randomguy19954]

@@MUDA.MUDA.MUDA.MUDA. Classic PJ, left her hanging

[@johnjj9578]

😂😂

[@MUDA.MUDA.MUDA.MUDA.]

@@randomguy19954 yeah he was a real troublecauser during highschool,especially for girls

[@lucasjay1000]

Your a beast for these videos man. No one really goes into the positional detail that you do. Thanks.

[@CoachPJNestler]

I'm glad you find them helpful, thank you for your support!

[@psikachu]

Went from not feeling this exercise at all to it being challenging, I must have been doing it really wrong. Thank you SO much!

[@QPlife]

Just got done doing these and I knew I was totally doing them wrong! This helped so much! Can't wait to try them again the correct way! Thanks!

[@sm_playz8781]

Ofcourse u would be doing it

[@alexanderanghel7946]

Are you still doing them or have you taking a break??

[@iCanbEYOURrUKIA]

Christina is strong bruh! She does a great job displaying these exercises and your advice and instruction is very helpful!

[@anishkumar-lc4tj]

This Channel is so underrated every video is amazing great work and please cover more exercises

[@CoachPJNestler]

anish kumar thank you for your support!

[@marieclark9925]

Agreed!

[@hivivalaham]

Agreed, I love the videos, and I love how he always gets right to the point

[@joshd2861]

This is good. I didn't realize I was externally rotating hip (opening up hip as you said).

[@brandoncole4080]

Why wouldn't you want to point the toe out at the end..

[@jackyjackson107]

I really like videos where is actually *shown* how people do it wrongly. Not just the right way to do it, and some comments on what should be vigilant about what could go wrong. Thanks for really make a movie of a wrong SLD

[@techstacker5361]

Very good video. If you had shown the movement from the front and back as well instead of just the profile angle, it would've made it even better.

[@abbieamavi]

"welcome to your're doing it wrong" me: "THIS IS MY TYPE OF TUTORIAL no baby talk tell me like it is man!"

[@CoachPJNestler]

I hear you ;-)

[@sm_playz8781]

@NASdaq dowJONES ikr

[@gazza2933]

I have returned to running after a very long absence. This is a very useful excercise. Thank you. 👍 🇺🇸 🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@rockstarfitnessCR]

CPT working on emailing my client some homework. Found your video to send to them. Thanks for the great instruction!

[@chapletgymworkout]

I love the way you are taking your time to do it because workout is not all about how fast you did it or how many you did it but for you to get it well so follow along

[@virginiaciriano3270]

This is really good! I started to follow your advises and my low-back ache was gone!

[@rimse272]

I've been doing these couple times and I finally realized my mistake thanks to you! My hip has been really opening up and also losing balance because fo that

[@stluciestrength]

Good explanation. But what about 1 arm 1 leg RDL with the dumb bell or kettle bell in the opposite hand ( opposite of balancing leg)? And couldn't we work the hamstrings entirely by straightening the balancing leg? As a runner, I'd think that's very important? Thanks again.

[@23bballrox]

Thanks so much, I'm currently training a junior athlete with the same problem and was unsure on how to correct it

[@rrf3415]

This has been so helpful! I was struggling to keep my balance and not feeling the exercise in the right muscles. Thank you so much!

[@inaileditt]

Have you been seeing results lately ?

[@timo386]

Great demonstration PJ, I feel like a few videos out there are lacking the explanation of avoiding the pelvis tilting too much.

[@CoachPJNestler]

Thank you Tim! It is certainly a topic that is not discussed by most trainers and should be!

[@4_4_4..]

Discovered your channel 2 day ago, and everything is wrong...Thank you!

[@vanessardz9273]

This is really helpful, I knew I was doing it wrong since I use to lean towards my side and thus losing my balance...It got better but I still lose balance, not really sure what I'm doing wrong...I will keep working on this but thanks for the great explanation

[@tristanreyes5406]

This man is doing god's work. I love these videos KEEP IT UP BROTHA

[@themoloneymethod]

Well done.

[@samanthapinto4511]

WHY ARE YOU SHOUTING AT ME?! all jokes aside, I love your adjustments, thank you

[@andresmaldonado7356]

Excellent cues and coaching tips to help with my clients thanks. This is actually one exercise I have had problems with myself because i have pelvic tilt and it throws me off

[@earthman117]

Andres Maldonado you and me both my fellow human

[@andresmaldonado7356]

lmao my fellow human

[@adrielmontoya8836]

great video makes this exercise way more doable

[@metwo77]

Coach PJ. I wonder if you had experience teaching Taekwondo. Thank you for your excellent instructions !

[@hatibmuhamad585]

Very clear explanation & tutorial. Thank you

[@dustinrudzavice3638]

Omg.....finally i feel the exercise in my hamstrings.....Ive been squating with vests and dumbells for a long time and no hamstring exercises.....now my hamstrings are undeveloped and my quads are wich i believe resulted in my kneepain in both knees after legday....starting off with the leg bent forward help me finally do this right......thank you

[@womyn444]

Showing both versions ("incorrect" and "correct") from a rear view would be helpful.

[@CoachPJNestler]

Side view or 3/4 off to the front are the best angles for the biomechanics of this movement, not much to see from a rear view

[@womyn444]

Perhaps in person... But here - if our eye is directed to her elevated foot position - it would be much easier to see the orientation of that foot, leg n' hip (aimed downward vs. aimed sideways).

[@koby612]

I wish you had mentioned the MOST COMMON mistake doing SLRDLs which is flexing with the trunk instead of the hips, but really good content in here.

[@TheBrockwayBabe]

Another great video, love the pointers, Thanks!

[@ribusgan]

I struggle with the balance, and no YT video on SLDL addresses that!

[@wingcheng2007]

Good method to get balance, thanks.

[@yishujia186]

Can I put it this way? If you perform lateral exercises and your body tends to rotate easily, it means your core muscles are still not strong enough for lateral exercises yet.

[@NarrowPathDiaries]

She has great balance!

[@martjenk]

This is very good explanation of how to do it but it doesn’t explain why this way is important. So please explain why. :)

[@lexpavlinov9655]

Would be good if u explain why should use exactly this technique

[@elmafudd9703]

As an instructor. I agree. If only the government had not forced me to look for an income elsewhere.

[@vanbuddha1]

great stability

[@xntumrfo9ivrnwf]

I wonder if this dude lost his Google password or something. Decently big channel and he just stopped posting like 3 years ago. Weird... (and yeah he's still alive - posting fitness stuff on Instagram)

[@annmanaug2628]

Okay, I was wrong earlier 🤧😭 thank you❤️❤️❤️

[@nad5340]

Amazing explanation. Thanks!!

[@noahintara6619]

superb tutorial; thx

[@Robzabest25]

but doing it wrong is still working different muscles so if u do it both ways its still beneficial or no?

[@oussamamasri5515]

What is the point of elevating the leg backwards? Is it wrong to keep it low?

[@anniewilliford7915]

So glad I found your channel! Thanks, PJ

[@CaptainDeadpool53]

I tried this but now my back is bending because I can't go much down , is it a tight hamstring problem?

[@frenchvanilla7109]

I keep falling 😭 I'm trying so hard. My trainer wants me to do this to fix glute imblance and one thigh is bigger. I want to even it out

[@CoachPJNestler]

Try a regressed version like staggered stance or rear foot elevated RDL's. Still primarily a single leg hip hinge exercise (same as the video) but these require A LOT less balance. Good to build strength there then move on to more challenging variations

[@josephhkinney]

I like my women to have one bigger thigh lol 😜

[@gabrielrf1]

Mojo Risin lolol

[@blayneb7290]

@@josephhkinney Just got into town about an hour ago! Took a look around see which way the wind blows....

[@pchris1600]

always 45 degree view

[@F2fntypvvjs]

Surely it would have made sense to video this from the front so we could actually see the error? 🤔

[@manmademonsterbjj]

great stuff PJ! 🤙🏼

[@coversintheboxroom6190]

Brilliant! Love these videos! Can you please post a tutorial on a goblet squat? Thank you! 💪🏼

[@Oompa.loompa.urgirl]

Helped me lots

[@priankae5241]

I guess this applies to fire hydrants too?

[@CoachPJNestler]

Sure does!

[@bernie569]

You can do ist with a Landmine Setup so Balance ist no issue no more

[@camilacaballero910]

Wow this helped so much

[@katskywalker88]

I don’t do SL RDLs this way, I do it differently. I do then like normal RDLs but I put one leg slightly back and I know they work because my glutes are on fire when I do them

[@enduranceedit]

Are you supposed to feel it in your lower back

[@benmendeja5199]

Well explained as well, really help me a lot👍

[@rupalm8468]

A-mazing!! Thank you 🙏

[@daniele1482]

Shes not even using the weight tho shes lifting it partially up with her arms

[@jakeblaze7663]

Coach PJ as long as I’m feeling the burn on my glutes and hammies I’m okay right?

[@mihaivilcu5515]

No

[@slavavassiliev3531]

Thanks for the post! Just a question: Why is the exercise shown with bend arms?

[@randyrod4298]

Lots of good useful info. Thanks.

[@nicholasgojekian8915]

Thanks for the tape

[@shle333]

So helpful. Thank you!!

[@susanaplantbasedadoptacat1677]

1:51 when she hinges forward , is the first movement with the pelvis , as if you were to sit down?

[@CoachPJNestler]

The entire movement is at the "hip socket" where the femur meets the pelvis. I'm not sure on the sitting down reference...most people bend their knees and squat as they sit down so I would say no...but if you mean the first part of the movement when someone is sitting back to a chair behind them and hinging at the hips then yes you are correct.

[@owenjohnston7420]

This was great, keep it up

[@CM-le2kc]

Everytime I do this exercise I feel severe hip impingement pain. I’m a heavy lifter and workout 5D/week and this is the only exercise that has ever given me pain. I feel it in the resting leg. Any thoughts? I’ve tried with cable machine as well to see if it helps and still occurs.

[@OutrageIsNow]

Practice hip internal rotation. And glute activation drills. Also, you could regress the single leg RDL and do a staggered stance RDL for the time being.

[@JDXOGG]

How come most ppls right foot turns out when they walk

[@JohnDoe-yd7zm]

This is the one boys and girls. Bookmark this vid for "Single Leg RDL"

[@RedShipsofSpainAgain]

What specifically do you mean by "opening the hips"? Opening them with respect to which direction?

[@RedShipsofSpainAgain]

ah, that makes more sense, thanks

[@CoachPJNestler]

That's correct

[@user-ef8sj8fc4w]

Please do a deadlift, I struggle with my form.

[@TheGram73]

What about if you're very femorally retroverted?

[@callfall1]

Thanks coach!

[@mangoberrytea]

Thank you!! Awesome explanation!!

[@hi5_centipedes874]

Good stuff man.

[@roadwarrior280]

Demonstrate with kettlebell please

[@meeganfitzgerald4294]

Excellent cueing. Thank you

[@lisajudkins6265]

I do RDL and never drive my leg forward guess I will try now

[@TheMotherofBirds]

👍👍👍👍👍👍👍👍 more I need more

[@dominoplay3712]

basically yoga asana

[@playfair9920]

It looks more like single leg stiff leg deadlift RDLs are different

[@punji1977]

A different angle would of been useful for people to see the rounding. He also failed to mention that people round their back which also is bad form

[@nerisvga7725]

Awesome tips thank you

[@adibonts]

You exactly like John Kracinski from Some Good News/ The Office lol

[@Byaryu]

nice, bro!

[@lissanne2783]

Great video..thanks.

[@SavageCoach101]

Thanks 😊

[@LaurietheLib]

Can you use layman’s terms vs abbreviations for us newbies?

[@PeterlosAparatos]

Great!!! Thanks

[@Abner.EspFisio]

if i stand on my right leg during the exercise which side of my lower back will work left or right

[@CoachPJNestler]

The lower back is not the primary muscle being worked/targeted here, but it will be involved in stabilizing the hips. In your example the primary muscles being worked to perform the movement (not for stability only) would be the right hamstring and glute

[@TheChickenwing001]

So actually is the stabilizing leg worked during this whole movement?

[@CoachPJNestler]

Yes it will be worked a little since it has to support about 20% of your bodyweight (plus any external weight). But it should not be heavily involved. You'll feel your quad and hip flexor a bit on that side if you do a lot of reps or heavy weight, or you'll feel them a lot if you are doing it wrong

[@edcom2367]

So that's what Paul Ryan's doing now.

[@SmartWentCrazy]

Very helpful ty

[@alessioNY]

Great content.

[@falconheavy595]

I can feel in my pant something is opening up too

[@mashael2599]

thank you so much you are the BEST

[@lesliejportu865]

EXCELLENT

[@brandy993]

thank you so much