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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, exposing and fixing left-right imbalances
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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