Single Leg RDL
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
Single Leg RDL
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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.
Muscles worked: Single Leg RDL
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Single Leg RDL form guide
- 1
Stand on one leg holding dumbbell in opposite hand.
- 2
Hinge forward at hip, extending free leg behind.
- 3
Lower until torso and back leg are parallel to floor.
- 4
Keep hips square throughout.
- 5
Drive through standing heel to return up.
- 6
Complete reps then switch sides.
What are the best tips for the Single Leg RDL?
Great for balance and stability.
Fixes imbalances between legs.
Keep hips level throughout.
When to Use the Single Leg RDL
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.
What are common Single Leg RDL mistakes to avoid?
Rotating hips open for optimal results.
Losing hip position during the Single Leg RDL shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Rounding back which increases risk of spinal injury.
A compromised back position during the Single Leg RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not enough balance work.
Hip hinge movements like the Single Leg RDL demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Is the Single Leg RDL right for you?
Intermediate lifters ready for single leg work.
How to Program the Single Leg 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 8-10 reps per leg. Rest 60 seconds.
What are good alternatives to the Single Leg RDL?
Romanian Deadlift
Kickstand RDL
Dumbbell RDL
Other Variations
- Contralateral Single Leg RDL
- Ipsilateral Single Leg RDL
- Kickstand RDL
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.
The Single Leg RDL is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters ready for single leg work. Focus on proper technique and consider starting with easier variations.
For the Single Leg RDL, the recommended approach depends on your goals. 3 sets of 8-10 reps per leg. Rest 60 seconds. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
Yes, the Single Leg RDL can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting hamstrings.
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.
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Safety Notes
- Start with no weight.
- Use wall for balance initially.