A faster skating stride is not built only by getting stronger with two feet on the ground. Hockey is a single-leg sport. Every stride requires a player to create force through one leg while maintaining balance, control, and a strong hip position on the other.
The Cable Single-Leg, Single-Arm RDL is a great exercise for training those qualities together. It challenges the glutes, hamstrings, core, and upper back while teaching a player how to create hip extension from a stable, single-leg position.
Why This Matters for Hockey
Hip extension is a major part of a powerful skating stride. When a player pushes into the ice, the glutes and hamstrings must work together to drive the hip through extension and create force.
Many players lose power because they cannot control their hip position on one leg. They may shift their weight forward, lose their balance, or rely on their lower back instead of loading the glute. The Cable Single-Leg, Single-Arm RDL helps clean up those issues by teaching the player to sit into the working hip, keep balance through the planted foot, and finish with a strong glute-driven extension. This is not just a strength exercise. It is a way to build the control and stability that allow a player to transfer their strength into a more efficient stride on the ice.
Exercise Breakdown: Cable Single-Leg, Single-Arm RDL
Setup
Stand facing a cable machine and hold the handle with one hand. The leg on the same side as the hand holding the cable will become the moving leg. The opposite leg stays planted and becomes the working leg. Start tall with the planted foot firmly on the ground. Keep a soft bend in the working knee and brace the core before starting the movement.
Execution
1. Let the cable pull your working arm forward as you begin to hinge at the hips.
2. At the same time, drive the heel of the moving leg up and straight back behind you.
3. Sit your body weight back into the heel of the planted foot.
4. Feel the glute and hamstring of the planted leg load as your torso reaches forward.
5. Push through the planted heel, squeeze the glute, and drive the hips forward to stand tall.
6. Bring the moving foot back to the ground and finish by squeezing the upper back.
Key Coaching Points
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Focus
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Coaching cue
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Working leg
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The planted leg is the leg doing the work. Load that heel and feel the glute and hamstring.
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Moving leg
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Push the heel up and away from the body as you hinge forward.
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Hip position
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Sit back into the hip. Do not turn the movement into a squat.
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Core control
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Keep the ribs and hips connected so the lower back does not take over.
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Finish
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Drive the hips forward and stand tall by squeezing the glute. Finish with the upper back engaged.
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Common Mistakes
Turning the movement into a squat. The knee can stay soft, although the hips must move backward first. A proper RDL is a hinge, not a knee-dominant squat. Another common mistake is losing pressure through the planted heel. If the weight shifts into the toes, the player will lose the glute and hamstring loading that makes this exercise valuable. Something else we'll see is a player opening the hips. The moving leg should extend straight back. Keep the hips square to the floor rather than rotating open to chase more range of motion. And the last common mistake is a player using the lower back to stand up. The finish should come from squeezing the glute and driving the hips through, not from leaning backward through the low back.
Programming and Application
Use this exercise after a general warm-up or in the strength portion of a lower-body session. Start with a light cable load and focus on complete control before adding resistance. A strong starting point is 2 to 4 sets of 6 to 10 reps per side. Slow, controlled reps are more valuable than loading the exercise too aggressively. Players should own the hinge, the balance, and the finish before progressing the weight.
Final Thoughts
The fastest hockey players are not only strong. They are able to create force through one leg while staying balanced and in control. The Cable Single-Leg, Single-Arm RDL teaches exactly that. Build the ability to load the glute, control the hip, and drive through extension. Those details will help players develop the extra power, stability, and speed they are looking for on the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
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