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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

Dumbbells setup →
How to do itPicture · 3 steps
  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
A
For running
#6 of 19
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Transfer · 45%4/5
Injury protection · 30%4/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SSeated Calf RaiseMachine
  • SPogo HopsBodyweight
  • AJump RopeBodyweight
  • SSingle-Leg Calf RaiseDumbbell

Takes

None yet
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