Single-Leg RDL
The hinge meets balance — hamstrings, glutes, and every stabilizer you forgot you had.
Setup
- Stand on one leg, soft knee, dumbbell in the opposite hand.
How To Do It
- Hinge forward as the free leg extends straight back.
- Torso and back leg move as one seesaw — hips stay square.
- Feel the standing hamstring stretch, then drive hips forward to stand.
Breathing
Inhale hinging down, exhale standing.
Common Mistakes
- Hips opening sideways — point the back toes at the floor.
- Rounding to reach lower — depth comes from the hamstring, not the spine.
Programming It
Three sets of 6-10 per side.
Why This Exercise Works
Hinging on one leg loads the hamstring and demands the hip stay level at the same time. The wobble is not a flaw in your balance — it is the glute medius working, and it settles down within a few sessions.
Where You Should Feel It
Hamstring stretch on the standing leg and the hip working hard to stay level. The wobble is the glute medius doing its job, and it settles within a few sessions.
Where It Fits in a Program
The hinge meets balance — hamstrings, glutes, and every stabilizer you forgot you had. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the single-leg rdl: hold a weight in the opposite hand, or remove the support. To regress it: hold a rack with one hand, or keep the back toe lightly down.
Who It's For
Anyone with a hamstring or balance asymmetry. It teaches hip control and hamstring strength in the same movement.
Equipment and Substitutions
The version shown uses a dumbbell or bodyweight. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Related Exercises
- Romanian Deadlift (RDL) — Hamstrings, Glutes, Back
- Band Good Morning — Hamstrings, Glutes, Lower Back
- Band Deadlift — Hamstrings, Glutes, Back
- Jefferson Curl — Hamstrings, Spine
- Good Morning — Hamstrings, Glutes, Lower Back
- Glute Ham Raise — Hamstrings, Glutes
- Deficit Deadlift — Hamstrings, Glutes, Back
- Leg Curl — Hamstrings
Common Questions
What muscles does the single-leg rdl work?
The single-leg rdl primarily trains the hamstrings, glutes, balance.
How many sets and reps should I do?
Three sets of 6-10 per side.
What are the most common single-leg rdl mistakes?
Most often: hips opening sideways; rounding to reach lower.
Do I need a dumbbell or bodyweight to do this?
This version uses a dumbbell or bodyweight, and it trains the hamstrings, glutes, balance. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Is this safe if I have an existing injury?
Hips and lower back carry the single-leg rdl, so an existing back issue is the one to respect. Reproducing your familiar pain is the signal to stop; normal training fatigue is not. Not medical advice.