Single Leg RDL
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your hamstrings, the Single Leg RDL is a solid intermediate-level hip hinge movement in the compound category. Use for unilateral hamstring work and balance.
Everything You Need to Know About the Single Leg RDL
The Single Leg 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 unilateral hamstring work and balance. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters ready for single leg work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single Leg RDL
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Leg RDL — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with no weight.
- Use wall for balance initially.