One and a Half RDL
Primary
Hamstrings
Secondary
Glutes, Lower Back, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the One and a Half RDL targets your hamstrings through a hip hinge movement pattern. Use for advanced hamstring training techniques.
Everything You Need to Know About the One and a Half RDL
The One and a Half RDL is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced hamstring training techniques. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters wanting intensity. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: One and a Half RDL
Primary
Secondary
Stabilizers
One and a Half RDL form guide
- 1
Stand holding barbell at thighs.
- 2
Lower bar to mid-shin with hip hinge.
- 3
Come up halfway to knee level.
- 4
Lower again to mid-shin position.
- 5
Stand all the way up to complete rep.
- 6
That full sequence equals one rep.
What are the best tips for the One and a Half RDL?
Increases time under tension dramatically.
Use lighter weight than standard RDL.
Focus on the bottom half of movement.
What are common One and a Half RDL mistakes to avoid?
Not returning to true halfway point.
Cutting the range of motion short on the One and a Half RDL means your Hamstrings never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using same weight as regular RDLs.
Loading more weight than you can control on the One and a Half RDL forces compensatory movement patterns that bypass your Hamstrings. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Rushing through the half rep portion.
Rushing through the One and a Half RDL reduces the time your Hamstrings spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the One and a Half RDL right for you?
Intermediate to advanced lifters wanting intensity.
How to Program the One and a Half RDL
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8 reps. Rest 90 seconds.
What are good alternatives to the One and a Half RDL?
Romanian Deadlift
Pause RDL
Deficit RDL
Other Variations
- One and Half Dumbbell RDL
- One and Half Single Leg RDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the One and a Half RDL — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use lighter weight than normal.
- Maintain flat back throughout.