In this video, you will learn how to do the single leg RDL toe touch variation by Dr. Brian Damhoff.
1. Hinge at the hip to lower your chest while bringing one leg back and low
2. Tap the ground while the leg coming back on the inside, middle and outside
3. After tapping, return leg to starting position
You can keep a slight bend in the support leg that is on the ground but be careful that you don’t begin to squat instead of hip hinging. You will lower your chest until you feel enough tension on the posterior chain and that can vary for the individual depending on their hamstring flexibility. When your chest lowers, make sure that you avoid rounding your mid-back. Your low back should stay neutral throughout the movement.
If you want to increase the difficulty, one way is to use a resistance band. You can place the resistance band just above your knees and do the same movements as before. You can further increase the difficulty by using a kettlebell or dumbbell of appropriate weight. If you’ve never done this move before, start with the unloaded version and master the movement before advancing the difficulty.