Another classic bodyweight exercise option, the single-leg Romanian deadlift (RDL), activates the gluteus medius, minimus and maximus, per the Medicine & Science in Sports & Exercise journal. And while the image shows someone using a kettlebell, this move is challenging with just bodyweight.
- From standing, slightly bend both knees. While stabilizing on one leg, slowly hinge at the hips and extend the opposite leg, with the back foot reaching behind.
- The torso will reach forward, as you lengthen your back leg behind you.
- Keep your hips stable and your standing leg slightly bent throughout the movement.
- Shoulders should be back, and maintain a neutral spine.
- With control, maintain balance and drive away from the floor as you return back to standing.
- Bringing the back leg forward, and the chest back, return to back to the starting position.
