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Single-Leg RDL

Unilateral hinge with balance demand.

IntermediateDumbbell3 × 8/side
Single-Leg RDL demonstration thumbnail — The BEST Single-Leg RDL Tutorial (Romanian Deadlift)
HamstringsDumbbell

Single-Leg RDL

Demo · Squat University

Verified Single-Leg RDL demonstration by Squat University. Click to play.

How to do the Single-Leg RDL

  1. 1Hips square
  2. 2Reach back leg long
  3. 3Slow return

Benefits of the Single-Leg RDL

  • Builds strength and size in the hamstrings through a deep, loaded stretch
  • Also trains glutes, balance as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services