Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

Single-Leg RDL

DumbbellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Hamstrings, Glutes

Also lower back

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Hinge on one leg, back leg in line with your torso
  2. 2Hips stay square to the floor
  3. 3Reach the weight toward the floor

Most common mistake

Opening the hip so the body twists.

Watch a demo

Good for

  • Ranked #2 for golf
  • Loads the muscle while it’s stretched

Compare with

vs Good Morningvs B-Stance Romanian Deadliftvs Nordic Curl
A
For soccer
#6 of 25
See the full list →
Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
TransferStrong
Injury protectionStrong
PracticalityExcellent

Hamstring and hip strength with balance on one leg, the base for sprinting and sudden stops.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SCopenhagen PlankBodyweight
  • SNordic CurlBodyweight
  • SLateral BoundBodyweight
  • SBulgarian Split SquatDumbbell

Takes

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needed to post
280