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

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7 жыл бұрын

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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Пікірлер: 166

@jenniferrowe2692 3 жыл бұрын

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. 3 жыл бұрын

Fucking reply her pj

@MUDA.MUDA.MUDA.MUDA. 3 жыл бұрын

I want a comment highschool reunion

@randomguy19954 2 жыл бұрын

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

@johnjj9578 2 жыл бұрын

😂😂

@MUDA.MUDA.MUDA.MUDA. 2 жыл бұрын

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

@lucasjay1000 6 жыл бұрын

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

@CoachPJNestler 6 жыл бұрын

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

@psikachu Жыл бұрын

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

@chapletgymworkout 3 жыл бұрын

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 2 жыл бұрын

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

@TheBrockwayBabe 7 жыл бұрын

Another great video, love the pointers, Thanks!

@iCanbEYOURrUKIA 2 жыл бұрын

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

@23bballrox 6 жыл бұрын

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

@QPlife 6 жыл бұрын

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 3 жыл бұрын

Ofcourse u would be doing it

@alexanderanghel7946 3 жыл бұрын

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

@rimse272 Жыл бұрын

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

@rockstarfitnessCR 3 жыл бұрын

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

@vanessardz9273 3 жыл бұрын

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

@joshd2861 5 жыл бұрын

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

@brandoncole4080 12 күн бұрын

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

@tristanreyes5406 3 жыл бұрын

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

@jackyjackson107 6 жыл бұрын

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

@Morbutt 5 жыл бұрын

Great video! I don't see a lot of other fitness channels talking about single leg RDLs!

@hatibmuhamad585 2 жыл бұрын

Very clear explanation & tutorial. Thank you

@gazza2933 Жыл бұрын

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

@anishkumar-lc4tj 6 жыл бұрын

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

@CoachPJNestler 6 жыл бұрын

anish kumar thank you for your support!

@marieclark9925 6 жыл бұрын

Agreed!

@hivivalaham 6 жыл бұрын

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

@shle333 7 жыл бұрын

So helpful. Thank you!!

@dustinrudzavice3638 3 жыл бұрын

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

@nad5340 2 жыл бұрын

Amazing explanation. Thanks!!

@manmademonsterbjj 7 жыл бұрын

great stuff PJ! 🤙🏼

@abbieamavi 6 жыл бұрын

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

@CoachPJNestler 6 жыл бұрын

I hear you ;-)

@sm_playz8781 3 жыл бұрын

@NASdaq dowJONES ikr

@anniewilliford7915 6 жыл бұрын

So glad I found your channel! Thanks, PJ

@randyrod4298 5 жыл бұрын

Lots of good useful info. Thanks.

@4_4_4.. 5 жыл бұрын

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

@mangoberrytea 4 жыл бұрын

Thank you!! Awesome explanation!!

@metwo77 2 жыл бұрын

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

@techstacker5361 4 жыл бұрын

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.

@wingcheng2007 6 жыл бұрын

Good method to get balance, thanks.

@themoloneymethod 16 күн бұрын

Well done.

@DeathToGlobalistsDavidSmith 6 жыл бұрын

Great training coach.

@adrielmontoya8836 3 жыл бұрын

great video makes this exercise way more doable

@meeganfitzgerald4294 5 жыл бұрын

Excellent cueing. Thank you

@owenjohnston7420 4 жыл бұрын

This was great, keep it up

@timo386 6 жыл бұрын

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

@CoachPJNestler 6 жыл бұрын

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

@benmendeja5199 5 жыл бұрын

Well explained as well, really help me a lot👍

@rrf3415 2 жыл бұрын

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 2 жыл бұрын

Have you been seeing results lately ?

@stluciestrength 5 жыл бұрын

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.

@nerisvga7725 5 жыл бұрын

Awesome tips thank you

@callfall1 4 жыл бұрын

Thanks coach!

@nicholasgojekian8915 5 жыл бұрын

Thanks for the tape

@Oompa.loompa.urgirl Жыл бұрын

Helped me lots

@hi5_centipedes874 5 жыл бұрын

Good stuff man.

@noahintara6619 2 жыл бұрын

superb tutorial; thx

@PeterlosAparatos 6 жыл бұрын

Great!!! Thanks

@lissanne2783 5 жыл бұрын

Great video..thanks.

@rupalm8468 2 жыл бұрын

A-mazing!! Thank you 🙏

@mashael2599 6 жыл бұрын

thank you so much you are the BEST

@camilacaballero910 3 жыл бұрын

Wow this helped so much

@coversintheboxroom6190 6 жыл бұрын

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

@alessioNY 5 жыл бұрын

Great content.

@SmartWentCrazy 4 жыл бұрын

Very helpful ty

@Byaryu 6 жыл бұрын

nice, bro!

@vanbuddha1 2 жыл бұрын

great stability

@annmanaug2628 3 жыл бұрын

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

@brandy993 5 жыл бұрын

thank you so much

@lisajudkins6265 4 жыл бұрын

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

@koby612 2 жыл бұрын

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.

@yishujia186 3 жыл бұрын

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.

@andresmaldonado7356 6 жыл бұрын

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 6 жыл бұрын

Andres Maldonado you and me both my fellow human

@andresmaldonado7356 6 жыл бұрын

lmao my fellow human

@user-ef8sj8fc4w 5 жыл бұрын

Please do a deadlift, I struggle with my form.

@SavageCoach101 3 жыл бұрын

Thanks 😊

@NarrowPathDiaries 4 жыл бұрын

She has great balance!

@ribusgan Жыл бұрын

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

@katskywalker88 2 жыл бұрын

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

@samanthapinto4511 3 жыл бұрын

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

@andrewteh18 4 жыл бұрын

Thank you

@lexpavlinov9655 3 жыл бұрын

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

@lesliejportu865 6 жыл бұрын

EXCELLENT

@bernie569 4 жыл бұрын

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

@martjenk 3 жыл бұрын

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

@slavavassiliev3531 4 жыл бұрын

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

@pchris1600 6 жыл бұрын

always 45 degree view

@jatinkm 3 жыл бұрын

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

@TheMotherofBirds 6 жыл бұрын

👍👍👍👍👍👍👍👍 more I need more

@playfair9920 3 жыл бұрын

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

@TruthofDilly 5 жыл бұрын

Nice positive title lol...good advice

@oussamamasri5515 4 жыл бұрын

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

@LaurietheLib 4 жыл бұрын

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

@womyn444 6 жыл бұрын

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

@CoachPJNestler 6 жыл бұрын

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 6 жыл бұрын

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).

@frenchvanilla7109 6 жыл бұрын

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 6 жыл бұрын

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 5 жыл бұрын

I like my women to have one bigger thigh lol 😜

@gabrielrf1 4 жыл бұрын

Mojo Risin lolol

@blayneb7290 4 жыл бұрын

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

@Robzabest25 4 жыл бұрын

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

@elmafudd9703 2 жыл бұрын

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

@JDXOGG 4 жыл бұрын

How come most ppls right foot turns out when they walk

@daniele1482 4 жыл бұрын

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

@punji1977 4 жыл бұрын

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

@TheGram73 Жыл бұрын

What about if you're very femorally retroverted?

@susanaplantbasedadoptacat1677 6 жыл бұрын

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

@CoachPJNestler 6 жыл бұрын

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.

@enduranceedit 3 жыл бұрын

Are you supposed to feel it in your lower back

@priankae5241 5 жыл бұрын

I guess this applies to fire hydrants too?

@CoachPJNestler 5 жыл бұрын

Sure does!

@jakeblaze7663 4 жыл бұрын

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

@mihaivilcu5515 4 жыл бұрын

@dominoplay3712 5 жыл бұрын

basically yoga asana

@CM-le2kc 3 жыл бұрын

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 3 жыл бұрын

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.