Eccentryx / Exercise Atlas / legs
Single-leg RDL (BW, slow tempo)
Standing single-leg, hip hinge back slowly, back leg rises as torso drops.
Muscles
- Primary
- hamstrings
- Supporting
- glutes, hip stabilizers
Mechanics
- Pattern
- hinge
- Equipment
- bodyweight
- Geometry
- 120° Hinge Angle
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Hamstring stretch with controlled balance — hip stays square throughout.
- Progression
- Add a dumbbell in the opposite hand as balance improves.
- Regression
- Touch a wall lightly for balance reference before going unassisted.
Watch for
- Hip opening outward on the standing leg
- Rounding the lower back to reach further
- Rushing the tempo and losing balance
Substitutions
- Romanian deadlift (BB)
- DB Romanian deadlift
- Glute bridge (BW, top-end squeeze)