Purpose
- hamstring and glute builder hinging on one leg with the other swinging back
- the free leg counterbalances the hinge, so the working hip travels through a
longer range than it does with both feet planted
- what ends the set is usually holding the position rather than the hamstring,
which is the trade against a two-leg RDL
Execution
Stand on one leg holding a dumbbell in the opposite hand, knee softly bent.
Brace your trunk and flex erectors.
- push your hip back, letting your free leg swing behind you as a counterweight
- lower the weight down the line of your standing leg
- descend until you feel the stretch through the hamstring
- keep your hips square rather than letting the free side open up
- drive the hip forward to stand, finishing all reps before switching
Hold a rack or a wall if steadying yourself is what ends the set. The hamstring
is the point, not the balancing.
Purpose
- hamstring and glute builder hinging on one leg with the other swinging back
- the free leg counterbalances the hinge, so the working hip travels through a
longer range than it does with both feet planted
- what ends the set is usually holding the position rather than the hamstring,
which is the trade against a two-leg RDL
Execution
Stand on one leg holding a dumbbell in the opposite hand, knee softly bent.
Brace your trunk and flex erectors.
- push your hip back, letting your free leg swing behind you as a counterweight
- lower the weight down the line of your standing leg
- descend until you feel the stretch through the hamstring
- keep your hips square rather than letting the free side open up
- drive the hip forward to stand, finishing all reps before switching
Hold a rack or a wall if steadying yourself is what ends the set. The hamstring
is the point, not the balancing.