Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Single-Leg RDL, a lower body exercise that increases lower body strength and improves speed.

Who’s Doing the Single-Leg RDL

• Connor Barwin, NFL DE
• Georgia Tech Volleyball
• Drew Brees, NFL QB
• Kevin Durant, NBA F
• Duncan Keith, NHL D

Single-Leg RDL Muscular Benefits

• Increases strength in the glutes, hamstrings and lower back
• Improves hip stability
• Improves balance

Single-Leg RDL Sports Performance Benefits

• Increased strength in the posterior chain [rear of the leg and back], which improves top-end speed
• Improves running mechanics and efficiency from a strong posterior chain
• Improves stability at the hip, which is important for balance when changing direction or landing from a jump

Single-Leg RDL Description

• Balance on one leg, holding dumbbell in opposite hand at hip
• With balancing leg slightly bent and back flat, bend forward at waist until dumbbell is just above floor
• Flex glute to extend hip and return to starting position; repeat for specified reps
• Perform set on opposite side

Sets/Reps: 3-4×5-12 each leg

Single-Leg RDL Coaching Points

• Keep back flat and neck in neutral position
• Bend at hips and keep knee behind toes
• Keep weight close to shin
• Use control going up and down

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.