Single Leg RDL Toe Touch: 3 Position Tap
A single-leg hinge variation that challenges balance and posterior chain strength with three toe-touch targets (inside, middle, outside) to train multi-direction hip control.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glute max, hamstrings, glute med (stability), foot/ankle stabilizers, and core.
Key Benefits
- Builds single-leg hinge strength and control
- Trains hip stability through multiple lines of pull
- Great carryover to running and cutting mechanics
- Scales from bodyweight to loaded variations
Equipment Needed
No equipment required. Optional dumbbell/kettlebell for progression.
How to Perform
- Stand on one leg with a soft knee bend.
- Hinge back and reach to tap inside, then center, then outside.
- Keep hips square and the floating leg low and controlled.
- Return to tall without wobbling through the pelvis.
- Repeat for rounds, then switch sides.
Programming Options
- 2–4 sets of 3–6 rounds per side (inside/middle/outside = 1 round)
- Tempo: 2–3 seconds down, smooth up
- Progression: add load once control is consistent
Why This Variation Works
Changing the reach target forces the stance hip to stabilize against rotation and side-to-side drift—excellent for athletic control.
When to Use It
Strength phases, return-to-running prep, and as a balance + posterior-chain accessory on lower-body days.
Related Glute Exercises
More single-leg options are in Glute Exercises.
Frequently Asked Questions
What if my hamstrings cramp?
Shorten the range, keep the floating leg low, and build tolerance gradually before adding load.
How do I keep my hips from opening?
Reach slower, keep your belt line facing the floor, and reduce reach distance until you can stay square.
Can I hold weight on the opposite side?
Yes—contralateral loading is a great progression once the bodyweight version is clean.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.