this movement might be the most underrated excerise ever. the king stability excerise. strengthing the glute med, foot/ankle stability, and teaching the hip hinge and the flexion of the hamstring and glutes activation. 👑
@kevink6045
2 жыл бұрын
It's the only exercise that absolutely fires up my super junky glute/inner thigh/core chain every time. It's critical for someone who has scar tissue from an injury like a hernia
@tugaykaya7738
2 жыл бұрын
maybe perfect for warmup thenn
@davidballard4405
2 жыл бұрын
came here to say all of this. nobody ever talks about it. i never see anyone doing it
@GoodByeSkyHarborLive
Жыл бұрын
@@davidballard4405 how manty sets you do and can you do 3x a week?
@davidballard4405
Жыл бұрын
@@GoodByeSkyHarborLive I like doing 3x10 as a stretch and balance exercise almost daily. I like doubling that or taking myself to failure on hamstring workout days
@rezjedi
3 жыл бұрын
I really love how you explain what muscles are targeted and how they affect your overall posture and bodily functions. I have had pelvis/hip issues from pregnancy and all these explanations help with my pt.
@khaledbechkoura4400
2 жыл бұрын
I was think single leg rdl target only gluts meduis
@Yupppi
2 жыл бұрын
Thank you so much. My physiotherapist had me do some exercises for that tilted hip, as a consequence I wanted to add a bit more complex accessory and maintenance exercise for legs. So I decided that the king of them, single-legged rdl would be the choice (coincidentally I didn't understand that it was doing the same job but more complex motor pattern). However the imbalance was pretty high, the stability, ankle mobility and everything was weird and off because I didn't understand hwo the exercise is performed exactly. I had seen it on youtube but I didn't see the cues and details. This clears it very well and makes my training more coherent and actually starts helping the imbalances instead of emphasizing them by allowing a skewed version of the exercise that lends itself to those weaknesses.
@Adrian-cn5rk
3 жыл бұрын
I don't think I saw dude blink once when he was staring you down lol
@SquatUniversity
3 жыл бұрын
Game face 💯
@onengkusumah2905
3 жыл бұрын
plot twist, he's a robot
@harlan5339
3 жыл бұрын
Stopppppp lmaooooo
@gublaman
3 жыл бұрын
@@onengkusumah2905 He's doing a screen record
@DiceMasterChannel
3 жыл бұрын
9:02 blink 😉
@GautamDewan
3 жыл бұрын
This is probably the best single leg RDL tutorial in all of KZitem.
@Maha_s1999
3 жыл бұрын
Agree!
@TyphanyGarcia
2 жыл бұрын
Preach
@hayleyhooper7523
2 жыл бұрын
Agree!
@Maha_s1999
3 жыл бұрын
The elastic band tip was mindblowing - I just had to stop the video and try it. Boom! Another problem fixed. I don't know how to thank you, between your book Rebuilding Milo and your tips on Correct Toes and technique videos I have been thoughtfully rehabbing myself from plantar fasciitis, nagging back and knee pain and rebuilding my technique from the ground up. Super grateful!!!
@aliveormedicated
2 жыл бұрын
i’m here for plantar fasciitis as well. any wisdom you have for me? i’m trying everything
@melissaculpepper7663
9 күн бұрын
Where can I purchase those skinny bands? Also, kettlebells?
@TsunamiFlipFlop
3 ай бұрын
Maybe start with simple example of proper form instead of breaking it down immediately.
@afrikanboy123
2 жыл бұрын
Saw the title and i rolled my eyes, but honestly really impressed by the thought put into this technique! Loved the video!
@anthonymwanje8398
Жыл бұрын
Your step by step demo has been great👍the alert cues were awesome to me b'se I've been doing RDL wrong
@ranjanagundumane5949
2 жыл бұрын
Clear demonstration. Helpful. Thank you so much.
@hayleyhooper7523
2 жыл бұрын
I don't know if you read these @squatuniversity, but I can tell you that using a band tip just completely saved me. I got prescribed this (unweighted) by a physical therapist and was wobbling all over the place. Problem sorted. Thanks so, so much.
@stefanvanmeurs1713
3 жыл бұрын
Love the turorial 👍🏻 Sometimes I see people performing the SL RDL, but then on the same instead of opposite leg as the arm. What are your thoughts about this exercise?
@Weihaina
20 сағат бұрын
Great explanation! Thanks very much Doc! 😊
@ferrydwijaya
Жыл бұрын
7:02 is the key...auto add on legs day variation...thanks mate
@zymeenachavis895
Жыл бұрын
Omg I felt my glutes!!!! Ugh love this channel ❤️❤️❤️
@juliebailis7590
2 жыл бұрын
This video was excellent. Very clear, informative, and well-paced. Thank you!
@tracitownsend9808
3 жыл бұрын
I always seem to twist my pelvis on one side. So glad to see that being highlighted here!
@KrzysztofLecyk
8 ай бұрын
Like always, Great tutorial! Thanks for the band-tip! ;) Happy squatting from Poland :)🦵🏋♂
@iandavies7991
3 жыл бұрын
Dude, I've just recently discovered your channel and after watching one video about squat technique, I am able to perform them comfortably whereas they were problematic for me before. Thanks, your depth of knowledge and skill is insane
@williamhauser3686
3 ай бұрын
How the hell do you maintain balance with this? I'm finding this exercise pretty much impossible
@Bored0720
Жыл бұрын
Because of your advice I've incorporated these into my new workout program and WOW, glute medius definitely lighting up and showing the instability despite how strong it may be. I'm really trying to ingrain strength≠stability and I need to focus on each independently lol. Thanks for all you do!
@BryceJohnson98
3 жыл бұрын
I was just about to go to the gym and do this exercise. Perfect timing. Thanks
@SquatUniversity
3 жыл бұрын
You're welcome!
@solomentemi
3 жыл бұрын
Would love to see some videos to help warehouse selectors with injuries and preventative treatments.
@shantanusapru
3 жыл бұрын
Thank you for this! Awesome video!!
@SquatUniversity
3 жыл бұрын
You're welcome
@RafaelAlonsoprof
3 жыл бұрын
Using the band is really a nice idea, tks!
@markbreunig9030
Жыл бұрын
Wow was I doing this wrong. I can't even do bodyweight with proper form and was doing 40 lb with bad form. Thank you!
@JustSnowglow
3 жыл бұрын
The first time I did these it blasted my hams and have helped me so much. I can't wait to see everything I've been doing wrong 😂
@andili4026
3 жыл бұрын
Ty!
@SquatUniversity
3 жыл бұрын
You're welcome!
@coachpaul-vedicfitness
3 жыл бұрын
Thank you for the video ! But question: Pavel recommends to do Single leg RDL with a bent passive leg to not make this exercise a lower back exercise but to focus on the posterior active leg. (It was in a kettlebell DVD of his, don’t remember which one sry)... thoughts ?
@edlocke6013
8 ай бұрын
outstanding!
@inquisitor4635
Жыл бұрын
Excellent instruction.
@kacangoven
3 жыл бұрын
dr. Horschig, can you do a video on the difference between forward lunges vs reverse lunges?
@js5791
3 жыл бұрын
The difference is forward lunges target your quads primarily as well as hip extension reverse lunges target your flute and hamstrings more and focuses on hip flexion and walking lunges are mostly flutes and hamstrings
@liamhenry4182
3 жыл бұрын
@@js5791 is it good for clarinets? I don’t play the flute.
@roland6474
Жыл бұрын
That stare was intense
@realJuanRodriguez
Жыл бұрын
Watching this at the gym feels like I have a personal trainer here.
@샐리-q1p
3 жыл бұрын
This is gold thanks
@tshiamomathepa315
2 жыл бұрын
This helped me a lot
@pedrocontrerasavendano8578
Жыл бұрын
Great great video
@BI10000
7 ай бұрын
Excellent content.Thanks!
@matijamikovic5756
Жыл бұрын
Your student looks mad at you
@katimcgregor8951
2 жыл бұрын
Great video! Thank you!
@andrewvillavicencio8496
2 күн бұрын
Geat info, thank you!
@limitisillusion7
8 ай бұрын
Now do it with a blindfold
@Voiceofmatthew
6 ай бұрын
And with rollerskates 🛼
@sarahmcdonagh2662
3 жыл бұрын
great video. helps me so much.
@carmelita2793
3 жыл бұрын
But I cant stay balance on the right side. Could it be weak ankle?
@christophervaca7116
3 жыл бұрын
I found squat university to help with pain and range of motion. I stay watching for the gains. Thanks for another great upload.
@TyphanyGarcia
2 жыл бұрын
This was gooooooood ! Yes 🙌🏽
@tomesky
2 жыл бұрын
I did these in a workout recently and then for the next 4-5 days my lower back was sooo tight and sore. I think I must of strained my QL as my stability was not good. Keen to put what I’ve learnt here into practice next time.
@Mazakoton
2 жыл бұрын
I was waiting for the guy mean mugging in the back to start swinging at any moment
@helmutkrusemann9194
3 жыл бұрын
Your content is BOMB! I learned so much from your channel and many movements that causes pain, I can do pain free now. THANK YOU VERY MUCH FOR SHARING SO MUCH VALUABLE CONTENT! I really appreciate this! If you don´t mind, please make a video whats the difference between stiff leg deadlift and romanian deadlift and how to execute them properly with barbells and dumbbels. Thank you
@cathyling2015
2 жыл бұрын
I see so many videos of people holding the weight on the same side of the planted leg, or use weights on both arms. This video, he has the weight on the opposite side of the planted leg. Which one is right??
@arturgerber6489
2 жыл бұрын
magic
@SK-wj5hd
3 жыл бұрын
I love the video animation of the muscles and the skeleton. Is that a program you use or where can I get that? I am a teacher.
@user12th-e6ey
Жыл бұрын
amazing tutorial! But let's give credit to a guy who holds a 16 kg kettlebell all the time, bro's strength and endurance are insane!!!
@susanx6782
Жыл бұрын
i normally only feel pain in my lower back doing normal rdls and not single leg but today i did it and my back was hurting so bad, i always avoid every workout that hurts my back but i can’t let this one go 😭 thank you for you vid
@adammiller9179
5 ай бұрын
I can relate. These never aggravated my lower back but many other things have over the last year. Still working on it. This exercise is actually what helped me perfect my core bracing for hip hinge movements.
@waltwhitman7740
3 жыл бұрын
Great vid, thank you Doc. Can I replace regular deadlift with this one? In my country gyms are locked down and currently I can only access to a set of powerblock dumbbells.
@kousa1993
3 жыл бұрын
Thanks for the video! More useful cues, the better it is for remembering to do the movement properly! Btw, are you guys brothers?
@Carl-JohanSvamp
3 жыл бұрын
Can you please do a video on how to fix off set feet when squating. I have a hard time keeping my feet horizontal with each other when i squat. My right foot just want to be further forward than my left foot. May be som imbalance in my hip...
@TheFrankiemyers
2 жыл бұрын
As someone who is trying to get their CPT I very much appreciate the skeletal and muscular views. This really helps my visualize and understand the workout
@brettkarczynski5361
3 жыл бұрын
I was just about to program my next group of exercises and had planned on including the single leg RDL and well apparently (along with being one of the most informative channels on KZitem thank you!) you also read minds.
@Someguy8822
Жыл бұрын
Are different variations of this worth doing? For instance a double dumbell SL RDL or DB on the same side as working leg?
@tomp9036
3 жыл бұрын
Great instructional, as always. Where would you recommend implementing this exercise in a 2 day split program of squat/deadlift? Do you suggest doing single leg work like this before your barbell sets or after? Thanks!
@akul_cicajlkrb
2 жыл бұрын
I am doing single leg RDL on squat day and on deadlift day ATG split squat (see knees over toes guy for more). I use them as hypertrophy and mobility exercises to even some imbalances and help my main compound lifts for strength
@iluvsenf
2 жыл бұрын
Would do them as a warm up to fire up those muscels and have a better mm conection
@giuliobindi1988
2 жыл бұрын
Hi there! I wonder whether the movement intention should start from hips as an hip hinge or not? Thanks a lot 😁
@elettramia6380
Жыл бұрын
Absolutely simple and to the point. Thanks for the help. I did 100 on each leg and man it was definitely burning the muscle. So glad to have found this with proper form teachings on this exercise. It’s actually pretty hard to find a leg workout that targets the back of the thighs. And as a woman I’m pretty happy about that it targets both the back of the thighs and butt. 2 in one workout
@timce9220
11 ай бұрын
100??
@trh227
8 ай бұрын
What are back of thighs? Do you mean hamstrings?
@elettramia6380
8 ай бұрын
@@trh227 yes what else would that possibly mean? They are synonymous.
@elettramia6380
8 ай бұрын
@@timce9220 yes. I do 25 reps for my glute warm up on each leg to activate my glutes. So I don’t count those 25 reps on each leg as part of my workout just my active warmup. Then I do 75 more reps on each leg for the total workout while using a 35 pound kettlebell on All reps including the warm up. They also are great for toning your calves. I will Never skip this workout for leg day even when I’m feeling lazy, this is my go to workout for leg day. I do leg day 2 times a week and this is always one of them. The other leg day I use self resistance band which includes 600 reps and I also do the 25 RDL reps with the kettlebell on each leg for warm up on that day too.
@Chadthefatherbear
3 жыл бұрын
Thoughts on holding the kettlebell in the opposite hand? For example; is it alright to hold the kettlebell in my right hand if my left leg is the one extending behind? This feels much more comfortable for me but am not sure if it has an impact on the efficacy of the movement.
@draiThePenguin
2 жыл бұрын
"bit" of a late reply, but to anyone seeing this comment in the future, from personal experience and from the minimal research I've done, this unfortunately is not a good way of doing it.
@BN-eh9br
3 жыл бұрын
Does it matter which hand the weight is in? And why? Thanks!
@davebarbjensen6444
3 жыл бұрын
Thank you for an excellent tutorial on the single leg RDL! Your explanations and reasoning make so much sense. Thank you!
@diegocavarra424
3 жыл бұрын
Wouldn't it make more sense to have the weight on the stance leg side (so above the base of support), or do you use it this way to work more on active balance and stabilization?
@clayton896
3 жыл бұрын
was wondering the same thing? Other videos have the weight on the stance leg
@evalofe
3 жыл бұрын
I I’m love this channel! Can you recommend exercise for plantar fasciitis, I’m not sure if I can do this one, or squats but I definitely want to have big and strong legs ! Thanks 🙏🏻
@jlockling3663
6 ай бұрын
I have a bad left leg with sciatic pain in my hamstring. My left leg shakes while doing this movement. Wow! I am just starting this without weight for balance. I have hit the gym for 11 months now and my left hamstring and foot is still not stable. I did leg and upper body exercises 3/4 days a week. Any tips for a 59 year old (former runner/ peak bagger)? My left leg is still weak. This exercise definitely identifies my weakness. I have been to physical therapy 12 -13 times and to my spine doctor. They didn’t have very good answers. I just want to strengthen my left leg. I just heard about this excercise from a23 year old nurse. She rehabbed her knee/ leg with this. How many reps and sets should I do? Thanks. Very informative.
@Carlos-od7jr
7 ай бұрын
So if I dip make back inwards that will protect my back doung kettle swings using 25lbs? Last time I tore my back up and could barely move without dipping my back inwards
@Halbared
Жыл бұрын
I've seen you post videos where the kettlebell is on the offside, and the nearside; can you explain the difference, please?
@neumichel
2 жыл бұрын
I appreciate the thorough tutorial :) I was wondering if 1.) one should focus on doing a hip hinge at the beginning of the exercise rather than just focusing on dropping the kettlebell 2.) one should keep the shoulders down / chest up as much as possible. it looks like the demonstator wasn't doing this as much as the instructor was at 7:10 Thanks!
@Force_Dynamics
9 ай бұрын
Fantastic tutorial. You broke this motion down beautifully.
@copernicus99
Жыл бұрын
Great tutorial. Question: Is there a reason why the load should be held on the opposite side of the body to the working leg? Why not on the same side?
@kornelmartini3255
3 жыл бұрын
Holy cow, this guy stare is terrifying xD
@ComeToJesus
3 жыл бұрын
This is actually Ed's channel, and he's keeping Aaron hostage. He's just keeping a close eye on him so he doesn't bolt before he puts him back in the cage.
@TiberiusStorm
3 жыл бұрын
He's probably nervous as he's being recorded!
@Thomlabe
11 ай бұрын
I’m 33 years old, fairly fit and trained but I look like an old confused man doing this lol. Guess I have to grind out some proper technique.
@APFC95
8 ай бұрын
uh oh.... this was more challenging on one leg than the other...my fears have been confirmed, I am super out of balance, need to work on exercises like this to work on stability and activating the glues properly. I suspect my left knee hurts because left glute is asleep
@n34z3r
3 жыл бұрын
Def like this. A big help and an added piece to the puzzle of legs
@matthewmorley261
Жыл бұрын
Not much reference to the glutes. Squeeze at the top? Should I be driving the hips forward etc?
@zenetheajones2858
3 жыл бұрын
Thank God I came across this video.. I couldn't figure out how to not have back pain doing this excerise
@fabriciooliveira3720
28 күн бұрын
I wonder if i do the SL RDL with the dumbbell on the same side as i raise my leg, i should do the opposite in the bulgarian split squat to balance it out and get the best benefits from both? one working adductor stabilizers and the other working the abductor stabilizers?
@AnX0256
6 ай бұрын
Is this in the realm of Lateral displacement? Also, would cueing my fighter into big toe pressure help with this disposition?
@elvinmay54
5 ай бұрын
I know this might be an odd question but what would I have to study to be able to do what you do? I am thinking about a career change. I wouldn't mind knowing what your educational journey was.
@aria2155
Жыл бұрын
Thank you. So incredibly helpful. Where can we purchase the band?
@beam1beam
6 ай бұрын
My left leg looks good but for my right side when I go down, my left leg keeps going in towards my right and my right abs are sore. How can I fix this
@thedrunkenfish5855
Жыл бұрын
Only thing I’ve noticed is some top people use the dumbbell dragging down there stable leg instead. Is there a huge difference ?
@chriskopec526
7 ай бұрын
What are the difference between the different variation of the single leg RDL: weight on opposite side of suporting leg? weight on same side as supporting leg? and weights in both hands?
@earthdweller8560
3 жыл бұрын
I still don't quite understand how the "physics" works with how "locking out" the non-standing leg activates the stance leg posterior chain? Is there anything that explains the biomechanics of that in more detail? Is there something happening with how the nervous system and muscles work?
@fartmaster--po4ti
3 жыл бұрын
I think it just produces a greater demand on the anti rotation portion of the exercise due to a longer lever
@RobMitchell001
8 ай бұрын
Never knew the kick back leg is same side that holds the weight. Damn. Is there a difference to switching weight hands? Also, the elastic band looks like a great idea. Gotta get me one of those.
@oraclegps
Жыл бұрын
You should carry wight on opposite hand of the moving leg for more stability
@d.lawrencemiller5755
6 ай бұрын
Sometimes it's really hard to see what the demonstrator is doing because of the baggy shirt and shorts. It could be helpful if these videos were filmed with a little bit tighter fitting clothes.
@JLong2544
27 күн бұрын
I couldn’t do this for a few seconds…what exercise that I need to do to improve it? Thanks!
@andrewhadjimichael9616
3 ай бұрын
Better to do this with free weights or landmine? I'm concerned that progressive overload with a free weight will only go so far.
@abbassani9716
2 ай бұрын
Sorry! Because you are very speaking during the video and it's very cool and insipid!
@de4526
Жыл бұрын
What about putting weight on same side where leg is on ground as opposed to side leg is lifted off ground? What you think is better position?
@Jennifer-wr9si
Жыл бұрын
can you show us now the single leg good morning? is the only difference the placement of the loading?
@xiaoleideng
2 жыл бұрын
Really good tutorial. Is it optimal to do it with bare feet? How about balance issues? muscle in front of my shin felt like burning and contributed to the balance issue. Not sure if this is a common issue.
@PeachyCat-3990
2 жыл бұрын
Idk I keep hearing diff. things about bending the back leg versus keeping it straight
@JTDPM
7 ай бұрын
Only thing missing is showing a couple of reps done continuously with proper form.
@Joanneaaaustin
7 ай бұрын
I’m adding these in as have massive difference between left and right side in stability and Rom due to injury years ago Are there any other single leg strengthening moves you recommend?
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