In this video, Dr. Ken Kaufman, sports chiropractor and MLB consultant, demonstrates how to properly perform the Staggered RDL to improve hamstring activation, glute engagement, and single-leg stability.

✅ Why This Exercise Matters:

Builds functional hamstring strength to prevent strains and imbalances

Reinforces proper hip hinge mechanics used in sports and daily movement

Enhances core and glute coordination for greater stability

Ideal for runners, golfers, and athletes recovering from lower-body injuries

🏋️‍♂️ How to Perform:

1. Begin in a staggered stance — one foot forward, one back for balance

2. Keep your spine neutral and hinge at the hips while lowering the weight toward the floor

3. Maintain control throughout the movement, feeling a stretch in the front leg’s hamstring

4. Drive through the front heel to return to standing

Repeat for 2–3 sets of 8–12 reps per side

💡 Pro Tip: Keep your core engaged and shoulders square.

The goal is control, not depth—move only as far as you can maintain perfect form.

🎯 Watch Next: Lateral Leg Raise | Corrective Exercise for Hip Stability — a great companion exercise to build strong, stable hips and knees.

👟 Part of the Sports Med on Demand Corrective Exercise Series Subscribe to learn how to move better, perform better, and live pain-free.

📲 Learn more: DrKenKaufman.com

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