Single-Leg RDL with Bench Support

Hamstrings, GlutesBench, Dumbbell (Optional)

A single-leg hinge variation using a bench for support to target your glutes and hamstrings. It builds single-leg stability and fixes strength imbalances between sides.

How to do it

1Stand facing away from the bench and place the top of one foot or shin on the pad for balance.

2Keep a soft bend in your standing knee and lock your back into a neutral posture.

3Hinge forward at your hips, driving your glutes back while keeping your bodyweight over your front leg.

4Lower down until you feel a deep stretch in your hamstring, keeping your lower back flat.

5Drive through your front foot and squeeze your glute to return to the starting position.

Common mistakes

Rounding your back during the hinge, which strains the lumbar spine.

Shifting your weight back onto the bench instead of keeping it on the front leg.

Locking out the standing knee completely, putting unnecessary stress on the joint.

Breathing

Inhale as you hinge forward, and exhale as you drive back up.

Make it harder or easier

To regress, stick to bodyweight and focus on balance.

To progress, hold a dumbbell in the hand opposite your working leg.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.