Single Leg RDL Toe Touch: 3 Position Tap
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.
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.
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.