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.
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.
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
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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.
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.