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Single-Leg RDL (Barbell)

The elite unilateral hinge — where maximum loading meets extreme stability demand, forging iron hamstrings and bulletproof balance

⚡ Quick Reference​

AspectDetails
PatternSingle-Leg Hinge
Primary MusclesHamstrings, Glutes
Secondary MusclesErector Spinae, Core, Hip Stabilizers
EquipmentBarbell, Weight Plates
Difficulty⭐⭐⭐⭐⭐ Very Advanced
Priority🟣 Optional (Elite/Advanced Only)

Movement Summary​

Why This Exercise?​

The barbell single-leg RDL is the pinnacle of unilateral hinge exercises:

  • Maximum progressive overload: Barbell allows heavier loading than dumbbells
  • Extreme balance challenge: Barbell significantly harder to balance than dumbbells
  • Elite strength development: Builds absolute hamstring and glute strength per leg
  • Athletic carryover: Unmatched for single-leg power and stability
  • Imbalance exposure: Immediately reveals any side-to-side differences
  • Advanced variation: For those who have mastered dumbbell version

Critical Prerequisites​

This is NOT for beginners. You must have:

  • 12+ months of consistent bilateral barbell RDL training
  • 6+ months of dumbbell single-leg RDL mastery
  • Can perform 3x12 DB single-leg RDL @ 40+ lbs with perfect balance
  • Excellent ankle stability and proprioception
  • Strong core and hip stabilizers

🎯 Setup​

Starting Position​

  1. Bar acquisition:
    • Option A: Deadlift from floor to standing (conventional deadlift first rep)
    • Option B: Unrack from pins at hip height (easier, recommended for learning)
  2. Weight selection:
    • Much lighter than bilateral RDL (40-60% of bilateral max)
    • First time: Empty bar (45 lbs) only
    • Advanced: 95-135 lbs typical for most
  3. Stance: Stand on one leg (choose working leg)
    • Standing leg: Foot flat, slight knee bend (10-20°)
    • Free leg: Slightly bent, foot just off ground
  4. Grip: Double overhand, shoulder-width apart
    • Hands just outside hips
    • Mixed grip NOT recommended (rotation risk)
  5. Bar position: Barbell resting at hip crease/upper thighs
  6. Body position:
    • Standing completely upright
    • Hips level (parallel to ground)
    • Shoulders square, back
    • Chest proud
  7. Core engagement: Maximum brace - this is critical for stability
  8. Balance checkpoint: Must feel stable on one leg BEFORE attempting to hinge

Equipment Setup​

EquipmentSettingNotes
BarbellOlympic 20kg/45lb barStandard 7-foot bar
Weight platesStart with EMPTY BARAdd 10 lbs max for first progression
Rack/pinsHip height for startingOptional but recommended for learning
PlatformStable, non-slip surfaceCritical for safety
Lifting strapsOptional for higher repsBalance may prevent heavy loading anyway
CollarsAlways usePrevents plates from sliding
Starting Weight Protocol

First time trying barbell single-leg RDL:

  • Session 1-3: Empty bar (45 lbs) only
  • Session 4-6: Bar + 10 lbs (55 lbs)
  • Session 7+: Add 5-10 lbs if perfect form maintained

DO NOT rush weight progression. Balance is exponentially harder with a barbell than dumbbells. The empty bar will feel challenging even for strong lifters.

Why Barbell is So Much Harder Than Dumbbell​

AspectDumbbell RDLBarbell RDL
Balance difficultyModerateExtreme
Stability demandHighVery high
Loading capacityLimited by DB weightHigher potential
Learning curveSteepVery steep
Rotation riskLowHigher (bar can twist)
Recommended forIntermediatesAdvanced only

Why it's harder:

  • Barbell is longer - more moment of inertia
  • Both hands must stay together (can't adjust independently)
  • Asymmetric loading creates more rotation challenge
  • Harder to "catch" yourself if balance fails
  • Bar path is more restrictive

🔄 Execution​

The Movement​

What's happening: Establishing single-leg balance with barbell before movement

Position checkpoints:

  1. Standing on one leg (e.g., right leg)
  2. Barbell at hip crease/upper thighs
  3. Standing leg: soft knee bend (10-20°), locked in place
  4. Free leg: slightly bent, foot hovering just off ground
  5. Both hands gripping bar, shoulder-width
  6. Hips completely level (parallel to ground)
  7. Shoulders square (not rotated)
  8. Core braced maximally
  9. CRITICAL: Achieve solid balance before moving

Breathing: Deep breath into belly, maximum brace

Feel: Standing foot rooted, entire body tight like a plank

Balance check: Should be able to hold this position 3-5 seconds before beginning hinge

Mental preparation: This requires extreme focus - eliminate distractions

Key Coaching Cues​

Primary Cues (Critical for Success)
  1. "Root your standing foot like a tree - you cannot move it" - Establishes foundation
  2. "Push hip back, kick heel back - seesaw motion" - Coordinates hinge and leg extension
  3. "Hips level like a table, shoulders square like a door" - Prevents rotation
  4. "Bar scrapes your shin - keep it close" - Proper bar path
  5. "Core tight like someone's about to punch you" - Maximum bracing
  6. "Make a T with your body" - Visual target for bottom position
  7. "Drive the floor away through your standing foot" - Proper force application
Advanced Cues
  • "Spread the floor with your standing foot" - Engages glute medius
  • "Bar wants to rotate you - don't let it" - Anti-rotation focus
  • "Your free leg and torso are one rigid unit" - Maintains alignment
  • "Balance on your entire foot - heel, ball, toes all down" - Prevents wobbling

Tempo Variations​

GoalTempoExampleWhy
Learning/Balance4-2-3-24s down, 2s pause, 3s up, 2s resetMaximum control
Strength2-1-2-12s down, 1s pause, 2s up, 1s resetHeavier load possible
Hypertrophy3-2-2-13s down, 2s pause, 2s up, 1s resetTime under tension
Stability Challenge5-3-4-2Very slow throughoutExtreme balance demand

Breathing Pattern​

Critical: Breath-holding (Valsalva) is essential for spinal stability and balance on this exercise.

💪 Muscles Worked​

Activation Overview​

Primary Movers - Standing Leg Only​

MuscleSpecific ActionActivationvs Dumbbellvs Bilateral
HamstringsHip extension, eccentric loading██████████ 95%+5-10%Similar per leg
Gluteus MaximusPrimary hip extensor█████████░ 90%+5%Similar per leg
Gluteus MediusHip stabilization, prevent drop█████████░ 85%Similar+50% vs bilateral
Gluteus MinimusHip stability████████░░ 75%Similar+40% vs bilateral

Secondary Muscles - Extremely High Activation​

MuscleRoleActivationvs DumbbellWhy So Active
Core (Abs/Obliques)Anti-rotation, stability█████████░ 90%+10-15%Barbell creates more rotation force
Erector SpinaeSpinal stability████████░░ 80%+5-10%Barbell loading pattern
LatsKeep bar close, prevent rotation███████░░░ 70%+10-15%More critical with barbell
Quadratus LumborumAnti-lateral flexion████████░░ 75%+10%Asymmetric barbell loading

Stabilizers - Critical for Success​

Muscle GroupStabilization RoleActivationImportance
Deep Hip RotatorsMaintain hip position█████████░ 85%Critical - prevent hip rotation
Ankle ComplexSingle-leg balance foundation████████░░ 80%Critical - entire balance base
AdductorsPrevent leg abduction███████░░░ 70%High - stabilize against lateral forces
CalvesAnkle micro-adjustments███████░░░ 65%High - constant balance corrections
Forearms/GripSecure barbell hold███████░░░ 65%High - can't drop the bar

Why Barbell Version is Uniquely Challenging​

Barbell-Specific Demands

Compared to Dumbbell Single-Leg RDL:

  • 15-20% more core activation - barbell creates asymmetric rotation force
  • 10-15% more lat activation - bar path control is critical
  • 30-40% harder balance - longer implement, higher moment of inertia
  • Better progressive overload - can load heavier over time
  • More functional strength - closer to deadlift movement pattern

Compared to Bilateral Barbell RDL:

  • Each leg works 100% independently - can't compensate with stronger side
  • 80-90% more stabilizer activation - no support from other leg
  • 50-60% less absolute load - balance limits weight
  • Massive imbalance revelation - immediately shows side-to-side differences

Athletic carryover:

  • Running mechanics (single-leg stance phase)
  • Deceleration and cutting movements
  • Jump landings and takeoffs
  • Real-world asymmetric loading scenarios

Muscle Activation by Movement Phase​

Standing leg:

  • Hamstrings: 95% (lengthening under load)
  • Glutes: 80% (controlling descent)
  • Glute medius: 90% (preventing hip drop)

Core:

  • Obliques: 95% (maximum anti-rotation)
  • Abs: 85% (anti-extension)
  • QL: 80% (anti-lateral flexion)

Stabilizers:

  • Lats: 75% (keeping bar close)
  • Hip rotators: 90%
  • Ankle complex: 85%

This is the hardest phase for balance and stability

Comparison Matrix​

ExerciseHamstringGluteCoreBalanceLoad Capacity
Barbell Single-Leg RDL██████████ 95%█████████░ 90%█████████░ 90%🔴 Extreme🟡 Moderate
Dumbbell Single-Leg RDL█████████░ 85%████████░░ 80%████████░░ 75%🔴 Very High🟡 Moderate
Bilateral Barbell RDL██████████ 90%█████████░ 85%███████░░░ 65%🟢 Low🔴 High
Bulgarian Split Squat███████░░░ 65%█████████░ 85%███████░░░ 70%🟡 Moderate🟡 Moderate

⚠️ Common Mistakes​

Critical Form Errors​

MistakeWhat It Looks LikeWhy It's CatastrophicHow to FixCheck
1. Bar rotating/twistingBarbell rotates, plates uneven heightLoss of control, potential fall, injury riskLighter weight, lat engagement, slower tempoFront view: bar stays level
2. Hips rotating openHips twist, face sidewaysDefeats purpose, massive balance compensationReduce weight 50%, "hips square" cue obsessivelyBack view: hips stay level
3. Too much weightExtreme wobbling, cannot complete repDangerous, zero training benefitEmpty bar for 2-3 weeks minimumCan perform 8 perfect reps
4. Bar drifting forwardBar away from body, out over toesBack strain, loss of balance forward"Bar scrapes shin" cue, engage lats harderSide view: vertical bar path
5. Rounding lower backSpine flexion under loadDisc injury riskReduce weight, reduce depth, brace harderSide view: neutral spine
6. Standing on toesWeight shifts to toes, heel liftsUnstable base, calf cramps, fall risk"Root through whole foot" cueStanding foot completely flat
7. Rushing the movementFast tempo, using momentumNo balance development, poor control4-second eccentric minimumSlow, deliberate movement
8. Starting before balancedHinging while still wobblingChaotic movement, form breakdownWait 3-5s until stable before movingFeel solid before descent
9. Mixed gripOne overhand, one underhandCreates rotation, extremely dangerousNEVER use mixed grip on this exerciseAlways double overhand
10. Free leg too highBack leg rises very high, back archesLumbar hyperextension"T-shape, not past horizontal"Side view: level torso/leg

The #1 Mistake: Attempting Too Soon​

The truth: 90% of people who try this exercise are not ready for it. The prerequisites exist for a reason.

Barbell-Specific Issues​

IssueCauseSolution
Bar rotates/twists during movementAsymmetric force, weak latsLighter weight, "bend the bar" cue, lat engagement
Bar hits standing kneeBar path too far forwardKeep bar closer, better hip hinge initiation
Plates hit ground too earlyGood flexibility OR poor formCheck if back is flat - if yes, use smaller plates or deficit
Can't prevent bar rotationWeight too heavy for stabilityReduce to empty bar, rebuild
Fear of fallingLegitimate concernUse rack setup, practice near wall, master DB version first
One side impossibleSevere imbalanceAddress with DB version, may not be ready for barbell

Self-Assessment Checklist​

BEFORE attempting barbell single-leg RDL, can you:

  • Perform bilateral barbell RDL for 3x12 @ 185+ lbs with perfect form?
  • Perform DB single-leg RDL for 3x12 per leg @ 40+ lbs with excellent balance?
  • Stand on one leg for 60+ seconds without wobbling?
  • Demonstrate perfect hip hinge mechanics consistently?

If you answered NO to any: You are not ready. Build prerequisites first.

During the exercise:

  • Bar stays level (doesn't rotate)
  • Hips stay square (not rotating)
  • Standing foot completely flat
  • Bar travels close to standing leg
  • Back stays neutral (not rounding)
  • Balance maintained throughout
  • Can complete 6-8 quality reps per leg

Video Analysis Essential​

Side view:

  1. Hip hinges back (not dropping straight down)
  2. Bar path vertical, close to leg
  3. T-shape at bottom
  4. Spine neutral throughout
  5. Smooth tempo

Front view:

  1. Hips stay perfectly level
  2. Bar stays level (doesn't twist)
  3. No excessive wobbling
  4. Standing foot flat

Back view:

  1. Hips square (not rotating)
  2. Shoulders square
  3. Free leg straight behind

Film yourself: This exercise requires video analysis. What feels balanced may not look balanced.

🔀 Variations​

By Equipment/Loading​

Setup: Olympic barbell, standard loading

Difficulty: ⭐⭐⭐⭐⭐ Very Advanced

Best for: Maximum progressive overload, elite strength

Load capacity: Higher than dumbbells but balance-limited

This is the current exercise - for advanced trainees only.

By Support Level​

Support: None

Difficulty: Maximum

Best for: Advanced execution

This is the standard goal version.

By Training Purpose​

VariationModificationSets x RepsLoadWhy
Heavy Barbell Single-LegMaximum weight you can balance4 x 5-6/leg60-70% bilateral maxBuild absolute strength
Pause Single-Leg RDL2-3s pause at bottom3 x 6-8/leg50-60%Isometric strength at end range
Deficit Single-Leg RDLStand on 2" platform3 x 6-8/legLighterIncreased ROM

Advanced Progressions​

VariationHow It DiffersDifficultyWhen ReadyLink
Deficit Barbell Single-Leg RDLStand on 2-4" platform⭐⭐⭐⭐⭐Master standard version
Tempo Barbell Single-LegVery slow eccentric (6s)⭐⭐⭐⭐⭐Seeking extra challenge
Snatch Grip Single-Leg RDLExtra wide grip⭐⭐⭐⭐⭐Elite level only

Regression Pathway​

If barbell single-leg is too hard (which it will be for most):

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestLoad (% Bilateral RDL)RIRTempo
Learning35-62 minEmpty bar only4-54-2-3-2
Strength3-45-82-3 min50-65%2-33-1-2-1
Hypertrophy3-48-1290-120s45-55%2-33-2-2-1
Stability36-1090s40-50%3-45-3-3-2

Workout Placement​

Program TypePlacementRationaleSample Workout
Lower Body (Advanced)After main lifts, before accessoriesRequires focus but not firstSquat → Bilateral RDL → Barbell Single-Leg RDL → Leg Curl
Athletic DevelopmentMiddle of sessionWhen mentally freshPower work → Barbell Single-Leg RDL → Plyometrics
Strength Focus2nd or 3rd exerciseAfter heaviest compoundDeadlift → Barbell Single-Leg RDL → Assistance work
Programming Reality

This is an advanced accessory exercise, NOT a main lift.

Place it:

  • AFTER your primary strength work (squats, deadlifts)
  • When you're mentally fresh enough for balance demands
  • BEFORE you're so fatigued form breaks down

Do NOT:

  • Make this your first exercise
  • Perform when exhausted
  • Program alongside other high-balance-demand exercises same day

Frequency by Level​

Training LevelFrequencyVolumeNotes
Beginner0x/weekNot readyMaster prerequisites
Intermediate0x/weekNot readyBuild DB single-leg proficiency
Advanced1x/week3-4 sets per legAfter 12+ months bilateral, 6+ months DB single-leg
Elite1-2x/week6-9 sets per leg totalVary intensities

Reality check: If you're unsure if you're ready, you're not ready.

Progression Protocol​

First 12 weeks:

WeeksWeightSets x RepsFocus
1-3Empty bar (45 lbs)3 x 5-6/legPerfect form, balance mastery
4-655 lbs (bar + 10)3 x 6-8/legAdd reps, maintain quality
7-965 lbs (bar + 20)3 x 8/legBuild volume
10-1275 lbs (bar + 30)3-4 x 8/legEstablish working weight

Progression criteria:

  • Add weight ONLY when you can complete all sets with perfect balance
  • 5-10 lb jumps maximum
  • No rush - this is a long-term build
  • Prioritize quality over load always

Set Structure​

Option 1: Complete one leg fully (recommended)

  • 3-4 sets left leg → Rest 2-3 min → 3-4 sets right leg
  • Pro: Better focus, less setup changes
  • Con: Second leg gets extra rest

Option 2: Alternate legs each set

  • Set 1: Left → Rest → Set 1: Right → Rest → Set 2: Left → etc.
  • Pro: Equal rest for both legs
  • Con: More fatiguing, more setup time

Rest between sides: 2-3 minutes minimum - this is neurologically demanding

Sample 8-Week Program (Advanced Lifter)​

Assumptions:

  • 18+ months training experience
  • 9+ months DB single-leg RDL proficiency
  • Can DB single-leg RDL 45 lbs x 12 reps per leg
WeekSessionWeightSets x Reps/LegNotes
1145 lbs3 x 5Empty bar, learn pattern
2145 lbs3 x 6Build confidence
3145 lbs3 x 8Master empty bar
4155 lbs3 x 6Add first plate
5155 lbs3 x 8Build reps
6165 lbs3 x 6Continue progression
7165 lbs4 x 6Add volume
8175 lbs3 x 6Working weight established

After week 8: Continue 5-10 lb progressions every 2-3 weeks while maintaining form

Pairing Recommendations​

Works well with:

  • Bilateral RDLs (earlier in workout)
  • Bulgarian split squats
  • Single-leg leg curls
  • Core anti-rotation work

Avoid same day:

  • Multiple other single-leg balance exercises
  • Heavy conventional deadlifts (too much posterior chain fatigue)
  • Other barbell single-leg variations

🔄 Alternatives & Progressions​

Exercise Progression Pathway​

Timeline: 18-24+ months from starting training to being ready for barbell single-leg RDL

Regressions (What to Do Instead)​

ExerciseDifficultyWhen to UseLink
Dumbbell Single-Leg RDL⭐⭐⭐⭐For 90% of people - stay here✓
Kickstand RDL⭐⭐⭐Bridge to single-leg✓
B-Stance RDL⭐⭐⭐Same as kickstand✓
Bilateral Barbell RDL⭐⭐Build base strength✓
Supported Barbell Single-Leg⭐⭐⭐⭐Hand on rack for balance

Honest assessment: If you're reading this thinking "should I try barbell version?" - the answer is probably no. Master DB single-leg first.

Progressions (Harder Variations)​

ExerciseDifficultyWhen ReadyLink
Deficit Barbell Single-Leg RDL⭐⭐⭐⭐⭐Master standard, need more ROM
Tempo Barbell Single-Leg (6s eccentric)⭐⭐⭐⭐⭐Want difficulty without more weight
Pause Barbell Single-Leg (5s hold)⭐⭐⭐⭐⭐Extreme stability challenge

Direct Alternatives (Similar Benefits, Less Risk)​

For most people, these are BETTER choices:

AlternativeWhy BetterEffectivenessLink
DB Single-Leg RDLEasier to balance, lower injury risk95% as effective✓
Kickstand RDL (Barbell)Can use more weight, slight support85% as effective
Bulgarian Split SquatDifferent pattern, less balance demandDifferent focus✓

When to Choose Barbell vs Dumbbell​

Choose Barbell Single-Leg RDL when:

  • You have mastered DB version (40+ lbs, 3x12, perfect form)
  • You want maximum progressive overload potential
  • You're an advanced athlete (2+ years training)
  • You have excellent balance and proprioception
  • You want the ultimate challenge

Choose Dumbbell Single-Leg RDL when:

  • You're intermediate level (6-18 months training)
  • You want excellent results with less risk
  • Balance is still developing
  • You train at home with limited equipment
  • You value safety and consistency over challenge

Reality: 95% of lifters get better results from DB version. The barbell version is ego-driven for most.

🛡️ Safety & Contraindications​

Who Should ABSOLUTELY NOT Do This​

ConditionRisk LevelWhyAlternative
Less than 12 months training🔴 Very HighPrerequisites not metBuild foundation first
Severe ankle instability🔴 Very HighWill fallDB single-leg or bilateral
Balance disorders🔴 Very HighDangerous fall riskBilateral exercises only
No DB single-leg experience🔴 Very HighSkipping critical progressionMaster DB version first
Acute hamstring/back injury🔴 HighRe-injury risk under loadWait until healed
Cannot stand on one leg 30s🔴 HighBasic balance not presentBuild balance first
Prerequisites Are Non-Negotiable

DO NOT attempt barbell single-leg RDL unless you can:

  1. ✓ Bilateral barbell RDL: 3x10 @ 185+ lbs with perfect form
  2. ✓ DB single-leg RDL: 3x12 per leg @ 40+ lbs with excellent balance
  3. ✓ Single-leg balance: 60+ seconds without wobbling
  4. ✓ 12+ months of consistent strength training
  5. ✓ 6+ months of DB single-leg RDL practice

If you cannot check ALL of these, you are not ready. This is for your safety.

Injury Risk Factors​

RiskScenarioPrevention
Falling sidewaysLoss of balance, barbell twistingClear area, practice near rack, start empty bar
Lower back injuryForm breakdown under loadNever exceed perfect-form capacity
Hamstring strainToo much weight, excessive depthConservative loading, respect flexibility limits
Ankle sprainWobbling excessively, rolling ankleBuild ankle strength first, lighter weight
Dropping barbellComplete balance failureNearby rack for safety, collars on plates

Safety Protocols​

Environment setup:

  1. Clear 6-8 feet around you - if you fall, nothing to hit
  2. Perform inside power rack - can grab bars if needed
  3. Stable platform - no mats, no unstable surfaces
  4. Good lighting - see what you're doing clearly
  5. No distractions - this requires 100% focus

Equipment setup:

  1. Always use collars - plates must not slide
  2. Check barbell condition - no bent bars
  3. Start empty bar - for first 6-12 sessions minimum
  4. Have spotter/coach - especially when learning

Execution safety:

  1. Never train to failure - stop 2-3 reps before balance fails
  2. If balance goes, put leg down - no shame, just reset
  3. Drop the bar if falling - better to drop bar than get injured
  4. Video every session - catch form breakdown early

Warning Signs - STOP Immediately​

STOP THE EXERCISE if:

  1. Barbell rotating uncontrollably

    • Cannot keep bar level
    • Plates at different heights

  2. Cannot maintain balance with empty bar

    • Wobbling excessively
    • Nearly falling multiple times

  3. Sharp pain anywhere

    • Lower back
    • Hamstring
    • Ankle
    • Different from muscle fatigue

  4. Fear/anxiety overwhelming

    • Legitimate fear of falling
    • Cannot focus due to anxiety

  5. Form completely breaking down

    • Hips rotating every rep
    • Back rounding
    • Cannot keep bar close

Action: Stop immediately. Regress to DB single-leg RDL. Rebuild prerequisites.

Progressive Safety Approach​

Weeks 1-3: Learning Phase

  • Empty bar only
  • Perform near power rack
  • Video every set
  • Coach/training partner present if possible

Weeks 4-8: Building Phase

  • Add 5-10 lbs if perfect form
  • Continue filming
  • Focus on consistency

Weeks 9+: Working Phase

  • Gradual load progression
  • Maintain video analysis
  • Deload every 4th week

Long-Term Joint Health​

To protect joints over time:

  • Never sacrifice form for weight
  • Deload regularly (every 4 weeks)
  • Address any persistent pain immediately
  • Balance work on both legs equally
  • Cross-train with other posterior chain work

🦴 Joints Involved​

Primary Joints and Actions​

JointPrimary ActionROM RequiredStress LevelInjury Riskvs Dumbbell
Hip (standing)Flexion/Extension70-90° flexion🟡 Moderate🟢 LowSimilar
SpineIsometric anti-rotationMinimal movement🔴 High🟡 ModerateHigher stress
Ankle (standing)Multi-planar stabilizationConstant micro-adjustments🔴 Very High🔴 HighMuch higher
Knee (standing)Static flexion hold10-20° bend🟢 Low🟢 Very LowSimilar
ShoulderGrip support, lat activationMinimal movement🟡 Moderate🟢 LowMore demanding

Detailed Joint Analysis​

Why the ankle is the most critical joint:

The ankle is the foundation for the entire exercise. With a barbell:

  • Must stabilize in 3 planes simultaneously
  • Barbell length creates huge moment of inertia
  • Any ankle instability = complete balance failure
  • Weight must be distributed perfectly across foot

Ankle requirements:

  • Excellent dorsiflexion (15-20°)
  • Strong stabilizer muscles (peroneals, tibialis)
  • No history of severe ankle sprains
  • Proprioception highly developed

If ankle is weak:

  • YOU WILL NOT BE ABLE TO DO THIS EXERCISE SAFELY
  • Build ankle strength with: single-leg balance, calf raises, ankle mobilizations
  • May take 6-12 months to develop adequate ankle stability
  • Consider this a limiting factor

Reality: Weak ankles are the #1 reason people cannot perform barbell single-leg RDL.

Mobility Requirements Matrix​

JointMinimum ROMSelf-TestIf LimitedTime to Improve
Ankle dorsiflexion15-20°Knee-to-wall 5+ inchesAnkle mobility work daily2-3 months
Hip flexion70-90° with neutral spineSingle-leg toe touch, flat backHamstring stretching, hip work2-4 months
Hamstring flexibilityTouch mid-shinSit-and-reach testDaily stretching2-4 months
Hip external rotationGoodCan squat with knees outHip mobility drills1-3 months
Thoracic extensionMaintain proud chestWall testFoam rolling, extensions1-2 months

Joint Loading Comparison​

ExerciseAnkle StressHip StressSpine StressRisk Level
Barbell Single-Leg RDL🔴 Extreme🟡 Moderate🔴 HighVery High
Dumbbell Single-Leg RDL🔴 Very High🟡 Moderate🟡 ModerateHigh
Bilateral Barbell RDL🟢 Low🟡 Moderate🟡 ModerateModerate
Bulgarian Split Squat🟡 Moderate🟡 Moderate🟢 LowModerate

Key insight: The ankle stress is what makes this exercise so challenging and risky.

❓ Common Questions​

Am I ready for barbell single-leg RDL?

Ask yourself these questions:

  1. Can you bilateral barbell RDL 185+ lbs for 3x10 with perfect form?
  2. Can you DB single-leg RDL 40+ lbs for 3x12 per leg with excellent balance?
  3. Can you stand on one leg for 60+ seconds without wobbling?
  4. Have you been consistently training for 12+ months?
  5. Have you been doing DB single-leg RDL for 6+ months?
  6. Do you have a legitimate training reason to progress to barbell (not just ego)?

If you answered NO to ANY question: You are not ready.

Reality: 95% of people asking this question are not ready. The DB version is already an excellent exercise. Most people should stay there.

What weight should I start with?

EMPTY BAR (45 lbs) FOR FIRST 6-12 SESSIONS. No exceptions.

Even if you can:

  • Bilateral RDL 315 lbs
  • DB single-leg RDL 60 lbs per hand
  • Squat 405 lbs

Start with empty bar because:

  • Balance with barbell is exponentially harder than DBs
  • Barbell rotation is a new challenge
  • You need to learn the movement pattern
  • Safety is paramount
  • No ego in the gym - smart progression wins

Progression:

  • Weeks 1-3: Empty bar (45 lbs)
  • Weeks 4-6: 55 lbs (bar + 10)
  • Weeks 7-9: 65 lbs (bar + 20)
  • Weeks 10-12: 75 lbs (bar + 30)
  • Then 5-10 lb increments
Can I use mixed grip like bilateral deadlifts?

ABSOLUTELY NOT. Never use mixed grip on single-leg RDL.

Why:

  • Creates asymmetric rotation force
  • Will pull you into rotation
  • Extremely dangerous with single-leg balance
  • Bicep tear risk on supinated side

Always use:

  • Double overhand grip
  • Both palms facing you
  • Symmetric loading

If grip fails:

  • Use lifting straps
  • OR reduce weight
  • Mixed grip is NOT an option here
Why is this SO much harder than dumbbell version?

Barbell single-leg RDL is exponentially harder because:

  1. Barbell length - 7 feet long creates massive moment of inertia
  2. Can't adjust hands independently - locked together
  3. Bar can rotate/twist - DBs can't do this
  4. Both hands same side of body - asymmetric loading
  5. Harder to "catch" yourself - if balance goes, bar goes everywhere
  6. Psychological factor - more intimidating

Most people underestimate this difference and get humbled fast.

Example: Can DB single-leg RDL 50 lbs? Might only handle empty bar (45 lbs) for barbell version.

One leg is way worse - should I use different weights?

NO - always use the same weight for both legs.

Protocol:

  • Use the weight your weaker leg can handle with perfect form
  • Train weaker leg FIRST (when fresh)
  • Match reps on stronger leg (don't exceed weak side)
  • Optional: Add 1 extra set to weaker leg
  • Be patient: 8-16 weeks to see improvement

DO NOT:

  • Use different barbell weights for each leg (logistically impossible anyway)
  • Let strong leg do more reps
  • Only train strong leg at proper weight

Imbalances are normal: 20-30% difference is common initially. This exercise reveals them.

Should I do this if I'm an athlete?

Maybe - but DB single-leg RDL is probably better for you.

Barbell single-leg RDL is good for:

  • Advanced strength athletes (powerlifters, weightlifters)
  • Elite athletes with 2+ years training
  • Those who have maxed out DB progression
  • Specific strength sport requirements

Barbell single-leg RDL is NOT necessary for:

  • Most team sport athletes (soccer, basketball, football)
  • Runners
  • General fitness
  • Most people period

Better option for athletes:

  • DB single-leg RDL (less injury risk, same benefits)
  • Bulgarian split squats
  • Single-leg bounds/jumps
  • Sport-specific conditioning

Reality: The extra 10-15% strength benefit is not worth the injury risk for most athletes.

How long until I can load this heavy?

Timeline for load progression (assuming perfect prerequisites):

  • Months 1-2: Empty bar to 65 lbs
  • Months 3-6: 65-95 lbs
  • Months 7-12: 95-135 lbs
  • 12+ months: 135-185+ lbs (elite level)

Realistic working weight for most people: 95-135 lbs

Elite lifters: 135-185 lbs

World-class: 185-225+ lbs

This is a 1-2 YEAR progression minimum. Anyone telling you otherwise is selling something.

Balance will always limit load - you cannot load this like bilateral RDL. Accept this.

Can I do this at home without a rack?

Not recommended, but if you must:

Safety requirements:

  • Clear 8-10 feet around you in all directions
  • Solid, stable floor (not carpet or mats)
  • Someone else home in case of emergency
  • Phone accessible
  • Start VERY light (empty bar minimum)

Setup:

  • Deadlift bar from floor to standing
  • Perform reps
  • Carefully lower back to floor OR
  • Drop bar if balance fails (have bumper plates)

Better options at home:

  • DB single-leg RDL (much safer)
  • Bilateral barbell RDL
  • Other single-leg exercises

Reality: This exercise really should be done in a gym with a rack. Too much can go wrong at home.

📚 Sources​

Biomechanics & Muscle Activation​

Research:

  • McCurdy, K., et al. (2010). "Comparison of lower extremity EMG between bilateral and unilateral RDL" - Journal of Strength and Conditioning Research - Tier A
  • Speirs, D.E., et al. (2016). "Unilateral vs. Bilateral Squat Training" - JSCR - Tier A
  • Andersen, V., et al. (2018). "Muscle Activation During Single-Leg Exercises" - Tier A

Analysis:

  • ExRx.net Exercise Directory - Single-Leg RDL Analysis - Tier C
  • Strength and Conditioning Research Review - Unilateral Training - Tier B

Balance & Stability​

Research:

  • Zech, A., et al. (2010). "Balance Training for Neuromuscular Control" - Sports Medicine - Tier A
  • McKeon, P.O. & Hertel, J. (2008). "Postural Control and Lateral Ankle Instability" - Tier A
  • Ayotte, N.W., et al. (2007). "Electromyographical Analysis During Single-Leg Balance" - Tier A

Programming & Athletic Performance​

Coaching:

  • Boyle, M. (2016). New Functional Training for Sports (2nd Ed.) - Tier B
  • Contreras, B., et al. (2017). "Comparison of Bilateral and Unilateral Squatting" - Tier A
  • Gentilcore, T. "Complete Guide to Single-Leg Training" - Tier C

Programming:

  • NSCA Essentials of Strength Training and Conditioning (4th Ed.) - Tier A
  • Stronger by Science - Unilateral Training Guide - Greg Nuckols - Tier B

Injury Prevention​

Clinical:

  • Orishimo, K.F., et al. (2010). "Hamstring Strain Injury Mechanisms" - Sports Health - Tier A
  • Bourne, M.N., et al. (2017). "Eccentric Knee Flexor Strength and Hamstring Injury Risk" - AJSM - Tier A
  • van der Horst, N., et al. (2015). "Eccentric Hamstring Training Effects" - BJSM - Tier A
For Mo

When to recommend this exercise:

  • RARELY - this is for elite/advanced trainees only
  • User explicitly asks about progressing from DB single-leg RDL
  • User is advanced athlete (2+ years training) with mastered prerequisites
  • User has perfect DB single-leg RDL @ 50+ lbs for 3x12
  • User is powerlifter/strength athlete seeking maximum load
  • User has coach/training partner for safety

Who should ABSOLUTELY NOT do this exercise:

  • Anyone with less than 12 months consistent training → Bilateral RDL
  • Anyone who hasn't mastered DB single-leg RDL → Dumbbell Single-Leg RDL
  • Anyone with ankle instability/history of sprains → Bilateral exercises
  • Anyone with balance issues → Kickstand RDL
  • Anyone asking "am I ready?" → The answer is no, master DB version first
  • Beginners/intermediates (0-18 months) → Build foundation first
  • Most people, honestly → DB version is better risk/reward ratio

Key coaching messages to emphasize:

  1. "This is an ADVANCED exercise - DB single-leg RDL is excellent for 95% of people"
  2. "Prerequisites are non-negotiable: 12+ months training, 6+ months DB single-leg, 40+ lbs DB proficiency"
  3. "Start with empty bar for first 6-12 sessions - even if you're very strong"
  4. "If you can't DB single-leg RDL 40+ lbs perfectly, you're NOT ready for barbell"
  5. "Balance is the challenge, not weight - accept you'll use much lighter loads"
  6. "Mixed grip is NEVER used - double overhand always"

Common issues to watch for:

  • "Should I try barbell version?" → 99% of the time, answer is no - stay with DB
  • "Can I use X weight because I can bilateral RDL X+Y?" → No, start empty bar
  • "I keep wobbling with the bar" → Not ready, regress to DB
  • "Bar keeps rotating/twisting" → Too heavy OR not ready, reduce weight
  • "One leg is impossible" → Severe imbalance, address with DB version first
  • "Can I skip DB version?" → Absolutely not, prerequisites exist for safety

Programming guidance:

  • Frequency: 1x per week maximum for most
  • Volume: 3-4 sets of 5-8 reps per leg
  • Placement: After main lifts (squats/deadlifts), middle of workout
  • Progression: 5-10 lbs every 2-3 weeks MAX
  • Deload: Every 4 weeks mandatory
  • Pair with: Bilateral RDL earlier, core work, bilateral strength exercises
  • AVOID: Other high-balance exercises same day

Progression decision tree:

  • Can DB single-leg 50+ lbs x 12 reps? → Consider barbell
  • Less than that? → Stay with DB, build more strength
  • Ankle instability? → Never progress to barbell
  • Less than 18 months training? → Not ready
  • Failed prerequisites? → Build prerequisites, reassess in 6 months

Red flags:

  • Attempting without prerequisites met → Immediate regression recommendation
  • Using mixed grip → Dangerous, correct immediately
  • Adding weight too fast → Slow down progression drastically
  • Wobbling excessively with light weight → Not ready, regress
  • Hips rotating despite light load → Stability not developed, regress
  • Fear/anxiety during exercise → Legitimate concern, not ready

Safety protocols to emphasize:

  • Clear 6-8 feet around you
  • Perform near power rack for emergency support
  • Start empty bar - no exceptions
  • Video every single session
  • If balance fails, put leg down - no shame
  • Drop bar if falling - protect yourself
  • Never train to failure on this exercise

Alternative recommendations (better for most):

Honest coaching message: "The barbell single-leg RDL is an elite-level exercise that most people don't need and aren't ready for. The dumbbell version gives you 95% of the benefits with 50% of the injury risk. Unless you have a specific, legitimate reason to progress to the barbell (competition requirement, mastered DB version at 50+ lbs), stay with dumbbells. There's no ego in smart training. Build prerequisites properly over 18-24 months, then reassess. Most people who think they're ready aren't."

Last updated: December 2024