12/19/2025
The contralateral single-leg RDL is one of my go-to exercises for longevity, spinal integrity, and real-world strength.
In this variation, we’re using a foam roll for light assistance. That support reduces bounce, improves control, and allows the body to learn an ideal hinge pattern; especially for someone newer to single-leg work. A wall or dowel works just as well.
Key details that matter:
• Soft knee on the planted leg
• Weight travels across the body to the outside of the foot
• Slow, controlled hinge with full-body tension
Holding the load contralaterally encourages better trunk stability and activates the glute medius while allowing natural hip rotation in a closed-chain position. That combination builds balance, coordination, and strength without excessive spinal compression.
This is how we progressively overload the hinge safely:
8–15 controlled reps
Focus on position, not speed
Build strength before adding load
Unilateral hinges like this carry over to everyday life: bending, lifting, picking things up; while helping keep the low back healthy and resilient over time.
Save this if you want strength that lasts.
Brett Jenna
