← Back to 177-Exercise Library
dumbbell hinge Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Single-Leg Dumbbell RDL
Primary Muscles: hamstrings, glutes
Secondary Stabilisers: core, erector spinae
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
75s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Hold a dumbbell in the hand opposite your working leg and use your free hand on a rack for light balance if needed.
- Hinge at the hip while keeping your pelvis square to the floor.
- Feel a deep stretch in the standing leg's hamstring before driving through your heel.