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Play, download and edit the free video Single Leg 2-Handed RDL.

This exercise is designed to improve single leg stance and stability in the RDL position. Using a 2-handed position we ensure the shoulders remain square and the load is kept close to the body to minimize rotation and torque.

Step 1:Step 1: Position your feet into you optimal position. Feet under the hips or shoulders.

Step 2: Ground the feet into the floor and stack the spine over the hips. When ready, lift one foot off the ground, and take a pause to reset.

Step 3: Breathe and Brace. Initiate the movement ensuring that the hips travel backward (you want to make sure you are not defaulting to just trunk flexion). Reach with the back foot with a straight leg.

Step 4: As you descend, the weight is kept close to the body, as you would a traditional RDL.

Step 5: The movement is capped when the load passes the knee cap. If you have more range, you will need to control that range.

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