@mel.chips.fit: I saw a girl doing these, single leg RDLs just a little different than I had been doing them. So I tried them, and immediately wanted to hug her and punch her at the same time.😝 Contralateral single leg RDLs are staying in my led day rotation. Here’s how to do them properly: - Stand on one leg about 6-8 inches away from the bench with the other leg kneeling on the bench. - Line up your knees horizontally. - Hold the dumbbell or kettlebell in the opposite hand. (Contralateral) - Keep a soft bend in your standing knee. - Push your hips back instead of lowering the weight toward the floor. - Keep your hips square to the front - Drive through your planted foot and contract your glute to pull you back to the standing position. That opposite side load adds an extra stability challenge, so your glutes, hamstrings, core, and hip stabilizers all have to work harder. And if your balance is questionable, hold onto something with your free hand. Or do it ipsilaterally with the weight in the same hand as the working leg. You’ll get more out of the exercise when you’re focused on loading the muscle instead of trying not to fall over. Save this one for your next lower body day and drop a “HECK YEAH” in the comments if you plan to try this. #legday #glutes #hamstringworkout #kettlebell #womenwholift

Coach Mel-Online Fitness Coach

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Monday 12 October 2026 04:49:23 GMT