Single-leg RDL to Hip Flexion with Rotation

Function: The single-leg RDL to hip flexion with rotation exercise can be used to improve high hamstring/gluteal activation and flexibility, pelvic stability, multi-planar mobility, kinetic chain connectivity, and lower body proprioception.

Performance Pointers:

• Begin by performing a full-range single-leg RDL with proper spinal and hip mechanics - ensure the hips do not rotate
• Upon finishing the concentric phase for the RDL movement - follow through with simultaneous flexion of the hip and contralateral rotation of the sandbag
• The hip should be flexed so that the knee reaches a position parallel to the floor and the trunk should be fully rotated without causing movement compensations at the hip or ankle