Single Leg Reaches with Y’s

The Single Leg Reaches + Y’s AKA known as Single Leg RDL’s is a bad ass exercise. While it looks a little awkward and not effective, you’d be wrong my friend. This simple movement hits:

• Ankle/Knee/Hip Stability
• Strengthening hamstring/hips/QL/shoulders
• Reinforces an upright posture through thoracic extension

Here’s how it looks like:

Key Points

• Keep your hip square to the ground…you can focus on keep the top toe pointing down, this will help fight of hip rotation.
• Kick that back leg up high and REACH forward with the hand.
• From behind your arms should create a “Y” shape.
• Stand upright and squeeze the glutes to ensure full extension.

Utilization

The single leg reaches + Y’s can be utilized as an auxiliary exercise or even a activation movement.

Example Auxiliary Exercise

• 1A: Squat 5×10+
• 2A: Clean Pulls 4×3
• 3A: Single Leg Reaches + Y’s 3×10 with weight
• 3B: Contra-lateral Step Ups 3×10
• 4A: Glute Triple Threats 3×10
• 4B: Ab Roll Outs 3×15

Example Activation

• After tissue manipulation and dynamic warm up
• BW Squats
• BW Reverse Lunges
• BW Single Leg Reaches + Y’s
• Wall Slides

Stay strong,

Team Fusion Trained