To maximize glute activation during a single-leg RDL, you must stretch horizontally (push the heel backward, lean the torso forward) and maintain uniform pressure by gripping the floor with your toes to ensure a stable base.

noli's read

The single-leg RDL is indeed a gold standard for glute training. A systematic review by Reiman et al. (2012), which analyzed muscle activation data, confirms that single-leg exercises intensely engage the gluteus medius and gluteus maximus to stabilize the pelvis. Regarding the importance of foot anchoring, research by McKeon et al. (2015) on the concept of 'foot stability' (biomechanical analysis) demonstrates that active ground contact improves motor control of the entire lower limb. If the foot is unstable and the toes lift off, the body instinctively reduces the force generated by the glutes to preserve balance. Furthermore, the intention to stretch horizontally helps maintain optimal alignment and maximize hip work. The creator's advice therefore aligns perfectly with recognized principles of biomechanics.

the sources

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