Primary
Hamstrings
Secondary
Glutes, Lower Back, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
See how One and a Half RDL could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Stand holding barbell at thighs.
Lower bar to mid-shin with hip hinge.
Come up halfway to knee level.
Lower again to mid-shin position.
Stand all the way up to complete rep.
That full sequence equals one rep.
Increases time under tension dramatically.
Use lighter weight than standard RDL.
Focus on the bottom half of movement.
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.
Not returning to true halfway point.
Cutting the range of motion short on the One and a Half RDL can reduce the training stimulus for your Hamstrings. Use the largest comfortable range you can control without changing the intended setup.
Using same weight as regular RDLs.
Loading more weight than you can control on the One and a Half RDL often creates compensations that shift work away from your Hamstrings. Reduce the load until each rep follows the intended path.
Rushing through the half rep portion.
Rushing through the One and a Half RDL makes it easier to lose position and harder to keep tension on your Hamstrings. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate to advanced lifters wanting intensity.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8 reps. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how One and a Half RDL could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels One and a Half RDL as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for One and a Half RDL. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for One and a Half RDL is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.