SL RDL (Banded)
How to Do It
Anchor a band underfoot of the standing leg (or to the working hip) and stand on one leg. Hinge at the hip, free leg extending behind, lowering against band tension to a hamstring stretch with a flat back and square hips. Drive the hip forward to stand against the band. Reps, then switch.
Why It Works
Marries single-leg hinge mechanics and balance with accommodating band resistance that peaks at the top, building unilateral posterior-chain strength, pelvic stability, and a forceful end-range hip extension.
Hockey Transfer
Strengthens the single-leg, end-range hip extension specific to each skating push while training the pelvic control that keeps the stride efficient; resilient hamstrings reduce strain risk on hard pushes.
Coaching Cues
- "Hips square, drive through one heel"
- "flat back"
- "finish tall against the band"
Common Mistakes
Hips rotating open; back rounding; balance breaking down under tension
Progression / Regression
heavier band or top hold
lighter band or touch the back toe for balance
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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