Single-Leg RDL
Balancing on one leg while hinging at the hip turns the Romanian deadlift into a full-body coordination challenge. The single-leg RDL loads the hamstrings and glutes of the stance leg while the foot, hips, and core fight to keep the pelvis level — a combination that exposes left-right differences no barbell lift will show you. Runners and lifters alike use it to build stable, resilient hips.
How to do the single-leg rdl, step by step
- Stand on one leg with a dumbbell in the opposite hand, a soft bend in the stance knee.
- Hinge at the hip, pushing your backside straight back as the torso tips forward.
- Let the free leg extend behind you as a counterbalance, keeping the hips square to the floor.
- Lower the dumbbell along the stance leg until your torso nears parallel or the hamstring reaches its stretch limit.
- Drive the stance hip forward to return to standing without touching the free foot down.
- Complete all reps on one side, then switch.
Form cues that fix most reps
Point the toes of the trailing leg at the floor to stop the hip from swinging open.
Imagine your torso and back leg as a seesaw over the stance hip — one long line, tipping together.
Grip the floor with the stance foot; balance starts at the toes.
Common mistakes (and the fix)
Single-Leg RDL sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Single-Leg RDL FAQ
What muscles does the single-leg RDL work?
The hamstrings and glutes of the stance leg drive the hinge, while the glute medius and deep hip muscles keep the pelvis level and the core resists rotation. The stance foot and ankle also work overtime, which is why the movement improves balance so noticeably.
Which hand should hold the dumbbell?
The hand opposite the stance leg is the standard choice — it counterbalances rotation and lets the glute medius work naturally. Holding a dumbbell in each hand is a fine progression once balance is solid.
How many sets and reps per leg?
3 sets of 8 to 10 per leg, starting light enough that balance never breaks. If wobbling dominates, tap the free toes to the floor between reps or hold a rack lightly until the pattern stabilizes.
More hamstrings exercises
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