Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
See how Single Leg 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 single leg RDL trains the hip hinge pattern one leg at a time, dramatically increasing balance demands while isolating each hamstring independently. Your free leg extends behind you as you hinge forward, creating a counterbalance that teaches proper hip mechanics. This unilateral focus reveals and corrects strength imbalances between legs.
When to use it
Use for unilateral hamstring work and balance.
Who it's for
Intermediate lifters ready for single leg work.
Keep your hips square to the ground—do not let the free hip rotate open. The standing leg knee stays slightly bent but does not change angle during the hinge. Start with no weight until you can balance through full range of motion.
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Stand on one leg holding dumbbell in opposite hand.
Hinge forward at hip, extending free leg behind.
Lower until torso and back leg are parallel to floor.
Keep hips square throughout.
Drive through standing heel to return up.
Complete reps then switch sides.
Great for balance and stability.
Fixes imbalances between legs.
Keep hips level throughout.
Program single leg RDLs to address strength imbalances between legs, improve balance and proprioception, or add unilateral challenge to your hip hinge training. Use them as an accessory after bilateral work. They pair well with bilateral deadlift variations.
Rotating hips open for optimal results.
Losing hip position during the Single Leg RDL changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding back which increases risk of spinal injury.
Changing your back position during the Single Leg RDL can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not enough balance work.
Hip hinge movements like the Single Leg RDL depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Hamstrings guide the movement.
Intermediate lifters ready for single leg work.
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 8-10 reps per leg. Rest 60 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 Single Leg RDL could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Single Leg RDL
The Single Leg RDL primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Single Leg RDL include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
Our library labels Single Leg 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 Single Leg 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 Single Leg RDL is a dumbbell. 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 Single Leg RDL include: Romanian Deadlift, Kickstand RDL, Dumbbell RDL. These exercises target similar muscle groups as the Single Leg RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.