One and a Half RDL
Primary
Hamstrings
Secondary
Glutes, Lower Back, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
One and a Half RDL
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The one and a half RDL adds a half rep at the bottom of each full rep, doubling time under tension in the stretched position where hamstring activation is highest. You lower fully, come up halfway, lower again, then stand completely—that entire sequence is one rep. This technique builds strength and size through increased work in the most demanding portion of the lift.
When to use it
Use for advanced hamstring training techniques.
Who it's for
Intermediate to advanced lifters wanting intensity.
Lower to full depth, rise only to knee height, lower again to full depth, then stand all the way up. Count this entire sequence as one rep. Use lighter weight than regular RDLs since the additional half rep dramatically increases difficulty.
Muscles worked: One and a Half RDL
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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.
When to Use the One and a Half RDL
Program one and a half RDLs during hypertrophy phases when you want maximum time under tension in the stretched position, for variety from standard RDLs, or when trying to break through plateaus. Use moderate weight. They pair well with leg curl variations.
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
Frequently Asked Questions About the One and a Half RDL
The One and a Half RDL primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the One and a Half RDL include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core, Lats.
The One and a Half RDL is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters wanting intensity. Focus on proper technique and consider starting with easier variations.
For the One and a Half RDL, the recommended approach depends on your goals. 3 sets of 8 reps. Rest 90 seconds. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-12 reps.
The One and a Half RDL typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the One and a Half RDL include: Romanian Deadlift, Pause RDL, Deficit RDL. These exercises target similar muscle groups as the One and a Half RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use lighter weight than normal.
- Maintain flat back throughout.