SL RDL & Quad Stretch

Single-leg RDL combined with a quadriceps stretch to prepare the hamstrings and quadriceps while challenging stability.

Exercise Video

Execution

Stand on one leg and grasp the toes of the opposite foot with the same-side hand. Pull that foot toward the buttocks while lowering the upper body toward the ground. Hold for one second, return upright, release and repeat on the opposite side.

Targeted Musculature

Hamstrings · Quadriceps

Purpose

Reducing injury risk · Optimizing power-production capabilities · Improving flexibility · Improving stability

Book Technique and Related Exercises

Balance on one leg, grasp the other foot with the same-side hand, and hinge forward while drawing that foot toward the buttocks. Return upright and repeat on the other side.

Continue with: Single Leg RDL and Front Squat. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.

From the book: 5.17 SL RDL & Quad Stretch