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