Single-Leg RDL

The balance and stability king — build unilateral strength, fix imbalances, and develop athletic stability

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Unilateral)
Primary Muscles	Hamstrings, Glutes
Secondary Muscles	Erector Spinae, Core
Equipment	Dumbbell, Kettlebell, Bodyweight
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Stance: Stand on one leg (working leg)
2. Working leg: Slight bend in knee (soft knee, not locked)
3. Free leg: Slightly off the ground, ready to extend back
4. Weight: Dumbbell or kettlebell in one or both hands
   • Contralateral: Opposite hand from standing leg (harder balance)
   • Ipsilateral: Same side as standing leg (easier balance)
   • Both hands: Two dumbbells or one in both hands
5. Posture: Chest up, shoulders back, core braced

Equipment Setup

Equipment	Weight	Position	Notes
Dumbbell	Light to start (10-30 lbs)	One or both hands	Most common
Kettlebell	Light to moderate	One hand	Good for athletes
Barbell	Advanced only	Across back	Very difficult balance
Bodyweight	None	Arms for balance	Learning the pattern

Setup Cue

"Root through your standing foot, unlock the knee, brace your core — you're a tree, not a noodle"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Establishing balance and tension

1. Standing on one leg, weight in hand(s)
2. Slight bend in standing knee (10-20°)
3. Core braced HARD — this is crucial for balance
4. Free leg slightly behind you
5. Eyes focused on a spot on the floor (about 4 feet ahead)
6. Breathing: Big breath, brace core

Feel: Stable, rooted through standing foot

Key point: This is 70% balance, 30% strength — core engagement is everything

⬇️ Hinging Down

What's happening: Hip hinge while balancing on one leg

1. Push hips back (just like bilateral RDL)
2. Torso lowers toward floor
3. Free leg extends straight back (forms a "T" shape)
4. Standing knee stays in same slightly bent position
5. Weight lowers toward floor (stays close to standing leg)
6. Breathing: Hold breath or controlled exhale

Tempo: 2-3 seconds (slower = better control)

Feel: Hamstring and glute of standing leg loading, intense core activation

Balance tips:

• Keep weight close to standing leg
• Free leg, torso, and arms form one straight line
• Standing foot: Press through big toe, heel, and outside edge equally

Common depth: Until torso is parallel to floor OR you lose balance/form

⏸️ Bottom Position

What's happening: Maximum stretch and balance challenge

1. Torso nearly parallel to floor (or as low as balance allows)
2. Free leg extended straight back, parallel to floor
3. Standing leg hamstring on full stretch
4. Body forms a "T" shape (viewed from side)
5. Weight on mid-foot to heel of standing leg
6. Core braced maximally to prevent rotation

Don't force it: Balance determines depth. Going too low and losing form helps nothing.

⬆️ Rising

What's happening: Driving hip forward to stand

1. Drive through standing foot (whole foot, not just heel)
2. Squeeze glute of standing leg HARD
3. Pull free leg back in as you rise
4. Return to starting single-leg position
5. Breathing: Exhale or hold to top

Tempo: 1-2 seconds (controlled)

Feel: Standing leg glute and hamstring contracting powerfully

Finish: Standing upright on one leg, balanced

Key Cues

Primary Cues

• "Make a T with your body" — creates proper alignment
• "Root through your whole foot" — prevents wobbling
• "Core tight like you're about to get punched" — essential for balance
• "Weight stays close to your standing leg" — prevents twisting

Tempo Guide

Goal	Tempo	Example
Balance/Learning	4-1-2-1	4s down, 1s pause, 2s up, 1s reset
Hypertrophy	3-2-2-0	3s down, 2s pause, 2s up, no pause
Strength	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Hip extension, eccentric control	█████████░ 90%
Glutes	Hip extension, hip stabilization	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Maintains neutral spine	███████░░░ 70%
Core	Anti-rotation, stability	████████░░ 85%

Stabilizers

Muscle	Role
Hip Stabilizers (Glute Med/Min)	Prevent hip drop, maintain pelvic alignment
Ankle Stabilizers	Balance and stability on standing leg
Obliques	Prevent torso rotation, maintain alignment

Muscle Emphasis

Compared to bilateral RDL:

• Similar hamstring/glute activation in working leg
• MUCH higher core and stabilizer demands
• Better for fixing left/right imbalances
• More functional for sports (running, jumping, cutting)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Opening hips	Hips rotate open toward free leg side	Reduces hamstring work, twists spine	Keep hips square to floor, core tight
Bending standing knee	Knee flexes more during descent	Turns into single-leg squat	Lock knee angle, all movement from hip
Losing balance constantly	Can't complete reps smoothly	No muscle stimulus, frustrating	Start with hand assist or lighter weight
Rounding back	Spine flexion to reach lower	Disc stress, defeats purpose	Stop at proper depth, chest up
Dropping free leg	Free leg bends or drops toward floor	Poor form, reduces stability challenge	Keep free leg straight and elevated

Most Common Error

Hips rotating open — instead of staying square to the floor, your hips twist toward the free leg side. This removes tension from the working leg and twists your spine. Film yourself from the front. Your belt buckle should point at the floor throughout.

Self-Check Checklist

• Hips stay square to floor (no rotation)
• Standing knee angle stays constant (doesn't bend more)
• Free leg stays straight and elevated
• Weight stays close to standing leg
• Can complete reps without losing balance

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🔀 Variations

By Difficulty

Beginner Progressions

Variation	Change	Why
Bodyweight	No weight, hands free for balance	Learn the pattern
Hand-Assisted	Hold onto wall/rack with one hand	Build balance gradually
Kickstand RDL	Back toe lightly touches floor	90% single-leg, easier balance
B-Stance RDL	Back foot stays on floor behind	Halfway between bilateral and single-leg

Standard Versions

Variation	Change	Why
Dumbbell (Contralateral)	Weight in opposite hand	Most common, balanced challenge
Dumbbell (Ipsilateral)	Weight in same-side hand	Easier balance
Two Dumbbells	Weight in both hands	More loading, centered
Kettlebell	One or two kettlebells	Athletic, functional

Advanced Variations

Variation	Change	Why
Deficit Single-Leg RDL	Standing foot on platform	Increased ROM
Tempo Single-Leg RDL	4s down, 3s up	Max time under tension
Single-Leg Barbell RDL	Barbell across back	Extreme balance challenge
Airplane RDL	Arms spread wide (no weight)	Pure balance and control

By Equipment

Equipment	Best For	Load Capacity	Balance Difficulty
Bodyweight	Beginners, warmup	None	Medium
Single Dumbbell	Most people	Moderate	High (contralateral)
Two Dumbbells	More loading	High	Medium
Kettlebell	Athletes	Moderate	Medium-High
Barbell	Advanced lifters	Highest	Extreme
Cable	Constant tension	Low-Moderate	Low

Assistance Variations (Learning)

Variation	How	When to Use
Wall-Assisted	Hand on wall	Day 1-2, learning pattern
TRX-Assisted	Hold TRX straps	Building balance
Kickstand	Back toe touches	Graduating from assisted
B-Stance	Back foot on ground	Between bilateral and single-leg

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Load	RIR
Balance/Learning	3	6-8	60s	Light	4-5
Hypertrophy	3-4	8-12	60-90s	Moderate	2-3
Strength	3-4	6-8	90s	Heavier	1-2
Endurance	2-3	12-15	45-60s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Lower body day	After bilateral lifts	Accessory work, fix imbalances
Athletic training	Early or middle	Functional strength, balance
Rehab/Prehab	First	Focus on balance and control
Full-body	Second or third	After main lifts

Programming Note

Single-leg RDLs are fatiguing for the nervous system (balance demands). Place them where you can focus and maintain quality reps — usually second or third exercise.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets of 6-8 per leg
Intermediate	2x/week	3 sets of 8-12 per leg
Advanced	2-3x/week	3-4 sets varying intensity

Rep Schemes

Option 1: Alternating

• 1 rep right leg
• 1 rep left leg
• Repeat for total reps
• Pro: Equal rest each side
• Con: Takes longer

Option 2: All reps one side

• 8-12 reps right leg
• Rest 30-60s
• 8-12 reps left leg
• Pro: Faster, more fatigue
• Con: Imbalanced rest

Sample Workout Integration

Lower Body Day:

1. Back Squat — 4x6 (strength)
2. Romanian Deadlift — 3x10 (hypertrophy)
3. Single-Leg RDL — 3x10/leg (unilateral work)
4. Leg Curl — 3x12

Athletic Day:

1. Power Clean — 4x3 (power)
2. Single-Leg RDL — 3x8/leg (unilateral strength)
3. Bulgarian Split Squat — 3x10/leg
4. Core circuit

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
B-Stance RDL	Can't balance yet, need stability
Kickstand RDL	Almost there, need slight assist
Hand-Assisted Single-Leg RDL	Learning balance
Romanian Deadlift	Bilateral version, easier

Progressions (Harder)

Exercise	When Ready	Link
Deficit Single-Leg RDL	Perfect form, want more ROM
Two-Dumbbell Single-Leg RDL	Want more loading
Barbell Single-Leg RDL	Advanced, extreme balance
Single-Leg Deadlift	Touch floor each rep

Alternatives (Same Goal, Different Movement)

Unilateral Hamstring

Alternative	Equipment	Balance Demand
Bulgarian Split Squat	Dumbbells, bench	Medium
Single-Leg Leg Curl	Machine	Low
Nordic Curl	Partner/anchor	Low

Balance Training

Alternative	Focus
Single-Leg Squat	Quad-dominant
Single-Leg Deadlift	Touch floor
Pistol Squat	Advanced balance

Bilateral Hinge

Alternative	When to Use
Romanian Deadlift	More loading, less balance
Deadlift	Max strength
Hip Thrust	Pure glute focus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Ankle instability	Balance issues, risk of fall	Start with hand-assisted or B-stance
Knee pain	Standing leg load	Use very light weight, may need bilateral
Poor balance	Falling risk	Use hand assist, progress slowly
Acute hamstring injury	Stretching injured tissue	Wait until healed

Stop Immediately If

• Sharp pain in standing leg hamstring
• Ankle gives out or severe wobbling
• Lower back pain (not muscle fatigue)
• Knee pain in standing leg
• Dizziness or vertigo

Injury Prevention

Strategy	Implementation
Start light	Master bodyweight before adding load
Progress slowly	Don't rush — balance takes time to develop
Use assistance	No shame in hand-assist when learning
Clear space	Make sure area is clear in case you lose balance
Warm up ankles	Ankle circles, calf raises before training

Fall Prevention

If you're going to fall:

1. Drop the weight — let it go immediately
2. Step down with free leg — catch yourself
3. Don't try to save the rep — safety first

Practice this deliberately with bodyweight before adding load.

Balance Development

Balance improves rapidly with practice. Week 1 might be shaky, week 4 you'll be solid. Stick with it — the stability gains transfer to all activities.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension (working leg)	80-100° flexion	🔴 High
Ankle	Stabilization (working leg)	Dorsiflexion control	🟡 Moderate
Knee	Slight flexion (static)	10-20° flexion held	🟢 Low
Spine	Neutral maintenance, anti-rotation	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	80° flexion	Can hinge with soft knees	Hip mobility work, stretching
Ankle	Good stability	Can balance on one foot 30s	Ankle strengthening, proprioception drills
Hamstring	Moderate flexibility	Can touch shins in bilateral RDL	Regular stretching, progressive depth

Balance Requirements

Requirement	Test	If Fail
Static balance	Stand on one foot 30 seconds	Practice daily balance work
Dynamic balance	Can walk heel-to-toe	Balance board, yoga
Ankle stability	Single-leg calf raises without wobbling	Ankle strengthening

Joint Health Note

Single-leg work is excellent for knee and ankle health. It builds stabilizer strength that bilateral exercises miss. Great for injury prevention in sports and daily life.

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❓ Common Questions

I can't balance — should I skip this exercise?

No, but modify it:

1. Start with hand-assisted (hold wall/rack)
2. Progress to kickstand RDL (toe touching floor)
3. Then try true single-leg with light weight
4. Balance improves quickly — give it 2-3 weeks

Everyone struggles with balance at first. It's a skill that develops with practice.

Which hand should hold the weight?

Contralateral (opposite hand):

• Weight in left hand when standing on right leg
• Harder balance challenge
• More core activation
• Most common recommendation

Ipsilateral (same side):

• Weight in right hand when standing on right leg
• Easier balance
• Good for learning

Both hands:

• Two dumbbells or one in both hands
• More loading capacity
• Easier to stay centered

Try all three and see what works for you.

How far should my free leg go back?

Your free leg should extend back until:

1. Your body forms a "T" shape (torso and free leg parallel to floor)
2. OR you start losing balance
3. OR your standing leg hamstring is fully stretched

Don't force it. Quality > depth. A controlled rep to 80% depth is better than a wobbly rep to full depth.

My hips keep rotating open — how do I fix this?

Hip rotation is the #1 form issue:

Fixes:

1. Slow down the rep (4s down, 2s up)
2. Imagine belt buckle pointing at floor
3. Lighter weight — may be too heavy
4. Engage obliques hard (anti-rotation)
5. Film yourself from the front

Some people find thinking "keep hips level like a table" helps.

Single-leg RDL vs. Bulgarian split squat — which is better?

Both are excellent, but different:

Single-Leg RDL:

• Pure hinge pattern
• More hamstring/glute
• Higher balance demand
• Better for posterior chain

Bulgarian Split Squat:

• Squat pattern
• More quad involvement
• Easier to load heavy
• Better for leg mass

Use both in your program — they complement each other perfectly.

How much weight should I use?

Start much lighter than you think:

• Bilateral RDL: If you use 135 lbs
• Single-Leg RDL: Start with 25-35 lb dumbbell

The balance challenge reduces your capacity significantly. Better to start light and progress than fail reps due to wobbling.

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📚 Sources

Biomechanics & Muscle Activation:

• Stastny, P. et al. (2015). Single-Leg Exercises and Muscle Activation — Tier A
• McCurdy, K. et al. (2010). Unilateral Training Effects — Tier A
• ExRx.net Exercise Analysis — Tier C

Balance & Stability:

• Behm, D.G. et al. (2010). The Role of Instability in Strength Training — Tier A
• Chilibeck, P.D. et al. (2013). Unilateral Training Research — Tier A

Programming:

• NSCA Essentials of Strength Training — Tier A
• Boyle, M. (2016). New Functional Training for Sports — Tier C
• Robertson, M. (2011). Single-Leg Training Article — Tier C

Athletic Performance:

• McCurdy, K. et al. (2014). Unilateral vs Bilateral Lower Body Strength — Tier A
• Speirs, D.E. et al. (2016). Single-Leg Training for Athletes — Tier B

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For Mo

When to recommend this exercise:

• User wants to fix left/right imbalances
• User is an athlete (running, jumping sports)
• User has mastered bilateral RDL and wants progression
• User wants to improve balance and stability
• User complains one leg is weaker than the other

Who should NOT do this exercise:

• Cannot balance on one foot for 10+ seconds → start with B-Stance RDL
• Acute ankle injury → wait until healed
• Severe balance disorders → consult physician first
• Never done any RDL before → start with Romanian Deadlift

Key coaching cues to emphasize:

1. "Root through your whole foot — big toe, heel, outside edge"
2. "Make a T with your body — torso and back leg parallel to floor"
3. "Hips stay square to the floor — belt buckle points down"
4. "Core tight like you're about to get punched"
5. "Weight stays close to your standing leg"

Common issues to watch for in user feedback:

• "I can't balance" → Start with hand-assist or kickstand variation, practice daily balance work
• "My hips twist open" → Slow down tempo, lighter weight, focus on keeping hips square
• "I don't feel my hamstring" → Likely going too light or not hinging far enough
• "My standing knee hurts" → Check alignment, may need to reduce weight or regress

Programming guidance:

• Pair with: Bilateral hamstring work (RDL, leg curls), quad exercises
• Place after: Main bilateral lifts (squats, deadlifts)
• Typical frequency: 2x per week
• Volume: 3 sets of 8-12 reps per leg
• Rest: 60-90 seconds between legs

Progression signals:

• Ready to progress when: 3x10/leg with perfect balance, hips stay square, 1-2 RIR
• Regress if: Cannot complete reps without losing balance, hips twisting badly
• Progress to: Heavier weight, deficit version, tempo variation

Teaching progression:

1. Week 1-2: Bodyweight or hand-assisted, focus on balance (3x6/leg)
2. Week 3-4: Light dumbbell (15-20 lbs), build confidence (3x8/leg)
3. Week 5+: Moderate weight, progressive overload (3x10-12/leg)

Red flags:

• Hips rotating open every rep → form breakdown, reduce weight
• Constant loss of balance → too heavy or need regression
• Standing knee pain → alignment issue or too much load
• Sharp hamstring pain → possible strain, stop

Comparison teaching points:

• vs. Bilateral RDL: Less loading but more balance, better for imbalances
• vs. Bulgarian Split Squat: More hinge/hamstring vs. squat/quad
• vs. Step-Up: Similar balance demand, different movement pattern

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Last updated: December 2024