Skip to main content

Single-Leg RDL (Dumbbell)

The balance and strength convergence — where posterior chain power meets stability demand, revealing asymmetries and forging athletic resilience one leg at a time

⚡ Quick Reference​

AspectDetails
PatternHip Hinge (Unilateral)
Primary MusclesHamstrings, Glutes
Secondary MusclesErector Spinae, Hip Stabilizers, Core
EquipmentDumbbell, Kettlebell
Difficulty⭐⭐⭐ Advanced
Priority🟡 Recommended

Movement Summary​

🎯 Setup​

Starting Position​

  1. Weight selection: 30-50% of bilateral RDL weight
    • Beginner (to movement): 10-25 lbs
    • Intermediate: 25-45 lbs
    • Advanced: 45-70 lbs (balance becomes limiting factor)
  2. Equipment choice:
    • Single dumbbell: Most common, versatile
    • Two dumbbells: More load, easier to balance
    • Kettlebell: Good alternative, compact
  3. Standing leg (working leg): Foot flat, toes forward or slightly out
    • Slight knee bend (10-20°) locked in place
    • Weight distributed mid-foot to heel
  4. Free leg (non-working): Starts slightly behind body
    • Will extend backward as you hinge
    • Stays roughly in line with torso
  5. Dumbbell position:
    • Contralateral (opposite side): Dumbbell in opposite hand from standing leg (MORE challenging for balance)
    • Ipsilateral (same side): Dumbbell in same hand as standing leg (LESS challenging)
    • Recommendation: Start ipsilateral, progress to contralateral
  6. Posture: Chest up, shoulders back, core braced

Equipment Setup​

EquipmentSettingNotes
Dumbbell30-50% of bilateral RDLBalance is the limiting factor, not strength
Kettlebell25-50 lbs typicalAlternative to dumbbell
Support (optional)Hand on wall/rackFor learning or balance-challenged
MirrorLateral and frontal viewCheck alignment and level hips
Setup Cue

"Imagine you're a flamingo about to bow — one leg planted, ready to extend the other back as you tip forward, everything moving as one solid unit"

Grip Variations Explained​

Contralateral (opposite hand):

  • Dumbbell in LEFT hand, standing on RIGHT leg (or vice versa)
  • HARDER — creates rotational force you must resist
  • Better for anti-rotation core strength
  • Most athletic, functional

Ipsilateral (same hand):

  • Dumbbell in RIGHT hand, standing on RIGHT leg (or vice versa)
  • EASIER — less rotational demand
  • Better for learning the movement
  • Good for pure hamstring/glute focus

Dual dumbbell:

  • Dumbbell in each hand
  • EASIEST to balance
  • Can use more total weight
  • Less core stabilization demand

🔄 Execution​

The Movement​

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

  1. Standing on one leg, other leg slightly behind
  2. Standing knee soft (10-20° bend), locked in position
  3. Dumbbell at thigh level (one or both hands)
  4. Hips level, shoulders square
  5. Core braced hard — this is a stability exercise
  6. Breathing: Deep breath, brace

Feel: Subtle activation in standing foot, ankle, and hip stabilizers

Balance checkpoint: Should feel stable here before attempting the hinge

Mental cue: "Root down through standing foot like a tree"

Key Cues​

Primary Cues
  • "Hinge and reach back simultaneously — like a seesaw" — coordinates torso and leg
  • "Keep hips level like headlights pointing forward" — prevents hip hiking
  • "Make a 'T' with your body" — visual target for bottom position
  • "Push the floor away with your foot" — activates posterior chain
  • "Stand on one leg like it's the only leg you have" — full commitment to working leg

Tempo Guide​

GoalTempoExample
Balance/Learning3-1-2-13s down, 1s pause, 2s up, 1s reset
Strength2-0-2-02s down, no pause, 2s up, no pause
Hypertrophy3-2-2-03s down, 2s pause, 2s up, no pause
Stability Challenge4-3-3-14s down, 3s hold, 3s up, 1s reset

💪 Muscles Worked​

Activation Overview​

Primary Movers (Standing Leg)​

MuscleActionActivation
HamstringsHip extension, eccentric loading during descent█████████░ 95%
GlutesHip extension — driving standing hip forward█████████░ 90%

Secondary Muscles​

MuscleActionActivation
Erector SpinaeMaintains neutral spine under unilateral load███████░░░ 70%
Glute MediusHip abduction, prevents hip drop on standing side████████░░ 80%
Core/AbsAnti-rotation, anti-lateral flexion, total stability████████░░ 85%

Stabilizers​

MuscleRole
Ankle Stabilizers (Peroneals, Tibialis)Maintain balance through standing foot
Hip Stabilizers (Deep Hip Rotators)Prevent hip hiking, maintain level pelvis
ObliquesAnti-rotation when using contralateral weight
Glute MinimusHip stability, prevents valgus collapse
Unilateral Amplification

Compared to bilateral RDL:

  • 60-80% more stabilizer activation
  • 100% more balance demand
  • Dramatically better at revealing left-right imbalances

Compared to B-Stance RDL:

  • 40-50% more stability challenge
  • 30-40% less load capacity
  • Superior for balance and proprioception development

Athletic carryover: One of the highest — running, jumping, cutting all occur on one leg

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Hip hikingFree leg hip rises, body tilts laterallyDefeats purpose, lateral compensation"Keep hips level like headlights," film from front
Rotating shouldersTorso twists toward standing legBecomes oblique exercise, loses posterior focusKeep shoulders square, use lighter weight
Bending standing kneeSquatting the movementRemoves hamstring tensionLock knee angle, pure hip hinge
Free leg swings wideLeg drifts to side instead of straight backBalance compensation, poor alignment"Leg extends straight back in line with torso"
Too much weightWobbling, losing balance, poor formZero muscle stimulus, just strugglingDrop to 50% of current weight
Rounding backLumbar flexion under loadInjury riskLighter weight, shorter ROM, brace harder
Touching free foot downUsing free leg for supportBecomes bilateral, defeats purposeKeep free leg elevated or minimal touch
Most Common Error

Hip hiking — the free leg hip rises while the standing hip drops, creating lateral tilt. This is a stability compensation and means you're not using the hip stabilizers properly. Film yourself from the front — your belt line should stay perfectly level throughout the movement.

Self-Check Checklist​

  • Hips stay level entire movement (check in mirror)
  • Shoulders stay square (not rotating)
  • Standing knee angle stays fixed
  • Free leg extends straight back (not to side)
  • Torso and free leg form straight line at bottom
  • Can maintain balance through full rep
  • Feeling burn in standing hamstring/glute, not just wobbling

🔀 Variations​

By Dumbbell Position​

AspectDetails
SetupDumbbell in same hand as standing leg
ChallengeEASIER — less rotational demand
Best ForLearning the movement, pure hamstring focus
BenefitCan use slightly more weight

Example: Right hand holds dumbbell, standing on right leg

When to use: First 4-8 weeks of learning single-leg RDL

By Support Level​

AspectDetails
SupportNone — full balance demand
DifficultyFull difficulty
Best ForStandard execution once proficient

By Emphasis​

VariationChangeWhy
Heavy Dual DBTwo dumbbells, 6-10 repsMaximum load capacity
Paused Single-Leg RDL3s hold at bottomIsometric strength at end range
Deficit Single-Leg RDLStanding foot on platformIncreased ROM, more stretch

Advanced Variations​

VariationKey DifferenceWhen to Use
Barbell Single-Leg RDLBarbell in both handsAdvanced — maximum load
Deficit Single-Leg RDLStand on 2-4" platformIncrease ROM
Suitcase Single-Leg RDLHeavy weight one sideExtreme anti-lateral flexion
Airborne/Airplane RDLArms spread wide (no weight)Pure balance, regression

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestLoad (% bilateral RDL)RIR
Strength3-46-1090s-2min40-55%1-2
Hypertrophy3-48-1260-90s35-50%2-3
Balance/Stability310-1560s25-40%3-4
Learning38-1090s20-35%4-5

Workout Placement​

Program TypePlacementRationale
Lower body dayAfter main lifts, before isolationUnilateral accessory work
Athletic trainingEarly in sessionRequires balance — do when fresh
Leg dayMid-workoutAfter squats/deadlifts, before curls
Full-bodyAfter bilateral workUnilateral posterior chain
Programming Strategy

Single-leg RDLs are FATIGUING neurologically due to balance demands. Place them when you're mentally fresh but after your heaviest bilateral work. They're accessory exercises, not main lifts.

Frequency​

Training LevelFrequencyVolume Per Week
BeginnerNot recommendedMaster bilateral RDL first
Intermediate1-2x/week6-9 sets per leg total
Advanced2x/week9-12 sets per leg, varying loads
Athletes2-3x/week6-9 sets per leg, emphasis on balance

Set Structure Options​

Option 1: Complete one leg fully

  • 3 sets left leg → Rest → 3 sets right leg
  • Pro: Better focus, don't have to keep switching
  • Con: First leg gets more 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 setup time

Option 3: Alternating reps (circuit style)

  • 10 reps left → immediately 10 reps right → rest
  • Pro: Time-efficient
  • Con: Fatiguing, form may degrade

Progression Path​

Supersets & Pairings​

Great to pair with:

  • Bulgarian split squats — quad/hamstring unilateral combo
  • Single-leg leg curls — hamstring isolation
  • Step-ups — quad-dominant unilateral
  • Core work — already bracing hard, add direct core
  • NOT with: Other balance-intensive exercises (too fatiguing)

Sample Weekly Structure​

Example 1: Intermediate Lifter

  • Monday: Bilateral RDL 4x8, Single-Leg RDL 3x10/leg
  • Thursday: Single-Leg RDL 3x12/leg (lighter, more volume)

Example 2: Athlete

  • Tuesday: Single-Leg RDL 4x8/leg (heavier, strength)
  • Friday: Single-Leg RDL 3x12/leg (lighter, stability focus)

Example 3: Hypertrophy

  • Lower A: Bilateral RDL 4x10, B-Stance RDL 3x12/leg
  • Lower B: Single-Leg RDL 4x10/leg, Leg Curls 3x15

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
B-Stance RDLNot ready for full single-leg balance✓
Supported Single-Leg RDLNeed hand on wall/rack for stability
Romanian DeadliftBuild base strength first✓
Split Stance RDLBetween bilateral and B-stance

Progressions (Harder)​

ExerciseWhen ReadyLink
Barbell Single-Leg RDLMastered dumbbell version, want more load
Deficit Single-Leg RDLWant increased ROM
Single-Leg RDL to Reverse LungeCombo movement for athletes

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentKey Difference
B-Stance RDLDumbbells/BarbellBack toe provides 10-20% support
Kickstand RDLDumbbells/BarbellSame as B-stance (different name)
Single-Leg Cable RDLCable machineConstant tension, different resistance curve

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Ankle instabilityFall risk, chronic ankle sprainsUse hand support initially OR regress to B-stance
Balance disordersCannot safely perform single-leg workStick to bilateral or B-stance variations
Acute hamstring injuryStretching under loadWait until healed, rebuild with bilateral first
NeuropathyReduced proprioceptionUse support, consider alternative exercises
Elderly (fall risk)Serious injury from fallingMandatory hand support OR avoid exercise
Stop Immediately If
  • Cannot maintain balance even with light/no weight
  • Sharp pain in standing hamstring (not stretch/burn)
  • Ankle pain or instability
  • Dizziness or vertigo
  • Inability to keep hips level

Injury Prevention​

StrategyImplementation
Master prerequisites6+ months bilateral RDL, 2-3 months B-stance RDL
Start bodyweightFirst 2-3 sessions: no weight, perfect balance
Use support initiallyHand on wall/rack until balance is solid
Progress graduallyAdd 5 lbs maximum when you hit all reps with perfect form
Train both sides equallyDon't just hammer your strong leg
Clear training areaRemove obstacles in case you lose balance

Balance Safety​

If you lose balance during a set:

  1. Put free leg down — it's okay, reset and continue
  2. Drop the weight safely — better to bail than force it
  3. Use support — no shame in touching wall/rack
  4. Reduce weight — if constantly losing balance, too heavy
  5. Film yourself — identify what's breaking down
Falling Prevention

Setup your environment:

  • Clear space around you (no obstacles)
  • Perform near wall or squat rack for emergency support
  • Use lighter weight than you think necessary
  • Don't train to failure (unlike bilateral movements)
  • Stop set 2-3 reps before balance completely fails

Imbalance Management​

This exercise WILL expose significant left-right differences:

Normal: 10-20% difference in reps or weight Concerning: 30%+ difference — may need assessment Protocol for imbalances:

  1. Use weight your weaker leg can handle
  2. Train weaker leg first
  3. Match reps on strong leg (don't exceed)
  4. Consider 1 extra set on weak leg
  5. Reassess after 8-12 weeks

🦴 Joints Involved​

JointActionROM RequiredStress Level
Hip (standing leg)Flexion/Extension80-100° flexion🔴 High
SpineNeutral maintenanceMinimal movement🟡 Moderate
Knee (standing leg)Slight flexion (static)10-20° flexion held🟢 Low
Ankle (standing leg)Dorsiflexion, stabilizationModerate, with stability demand🔴 High
Hip (free leg)ExtensionFull extension🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
Standing hip90° flexion with neutral spineSingle-leg toe touchHamstring flexibility work, hip mobility
Standing ankle15-20° dorsiflexionKnee can travel forward over toesAnkle mobility drills, calf stretching
HamstringsExcellent flexibilitySit and reach, toe touchDaily hamstring stretching, bilateral RDL
Hip extension (free leg)Full extensionCan extend leg straight behindHip flexor stretching, lunge variations

Balance & Proprioception​

Ankle stability is critical:

  • Standing ankle must stabilize in three planes
  • Weak ankles = chronic instability = injury risk
  • Build ankle strength with: calf raises, single-leg balance work, ankle mobility

Proprioceptive demands:

  • Visual feedback (can see position)
  • Vestibular system (inner ear balance)
  • Proprioceptors in foot, ankle, hip

If balance is poor:

  1. Train barefoot (better proprioception)
  2. Practice single-leg balance holds
  3. Use hand support initially
  4. Consider regressing to B-stance
Asymmetry Indicator

The joint mobility requirements are the same bilaterally, but this exercise will REVEAL if one side is tighter, weaker, or less stable than the other. This is valuable diagnostic information — use it to guide your training priorities.

❓ Common Questions​

When am I ready to progress from B-stance to single-leg RDL?

Progress when you can:

  • Perform 3-4 sets of 12 B-stance RDLs per leg with perfect form
  • Minimal reliance on back toe (90%+ weight on front leg)
  • No balance issues during B-stance
  • Strong mind-muscle connection with working hamstring
  • 6+ months of consistent bilateral RDL training
  • 2-3 months of B-stance RDL mastery

Test: Can you do 3 sets of 8 single-leg RDLs with bodyweight only, maintaining perfect balance? If yes, you're ready to add light weight.

Why do I wobble so much?

Wobbling is NORMAL when learning this movement. Common causes:

  1. Too much weight — drop to 50% of current weight or bodyweight only
  2. Going too fast — slow down to 3-4 second tempo
  3. Weak ankle stabilizers — practice single-leg balance work
  4. Core not engaged — brace harder before each rep
  5. Visual cues missing — practice in front of mirror or pick a focal point

Fix protocol: 2-3 weeks of bodyweight-only practice, 3 seconds down, 3 seconds up, focus on smooth movement. THEN add light weight.

Should I let my free foot touch the ground between reps?

Two approaches, both valid:

Option 1: Tap down between reps (EASIER)

  • Free foot briefly touches floor between each rep
  • Pro: Can reset balance, perform more reps
  • Con: Less continuous tension
  • Best for: Learning, higher reps (12-20)

Option 2: Keep free leg elevated entire set (HARDER)

  • Free leg never touches ground
  • Pro: Continuous tension, harder stability challenge
  • Con: Limits reps, more fatiguing
  • Best for: Strength focus, lower reps (6-10)

Recommendation: Start with tap-downs, progress to continuous when proficient

Ipsilateral vs. contralateral — which should I use?

Start ipsilateral (same side), progress to contralateral (opposite side)

Ipsilateral (dumbbell same hand as standing leg):

  • Easier to balance
  • Less core demand
  • Better for learning
  • Can use slightly more weight
  • Use for: First 4-8 weeks

Contralateral (dumbbell opposite hand from standing leg):

  • Harder — anti-rotation core challenge
  • More functional (mimics real-world demands)
  • Better athletic carryover
  • Use for: After mastering ipsilateral

Advanced athletes: Use contralateral almost exclusively

One leg is WAY weaker — is this normal?

YES — extremely common

Typical imbalances:

  • 10-20% difference: Normal, expected
  • 20-30% difference: Significant, needs attention
  • 30%+ difference: May warrant assessment

What to do:

  1. Use the weight your weaker leg can handle (don't use different weights per leg)
  2. Train weaker leg FIRST when you're fresh
  3. Match reps on stronger leg (don't go higher)
  4. Optional: Add 1 extra set to weaker leg
  5. Be patient — takes 8-16 weeks to see meaningful improvement

Why this happens: Leg dominance (left vs. right), sport patterns (e.g., soccer players), previous injury, postural habits

My hips rotate — how do I keep them level?

Hip rotation/hiking is the #1 form breakdown

Causes:

  • Weak glute medius on standing side
  • Too much weight
  • Poor core engagement
  • Hip mobility limitation

Fixes:

  1. Film from front — see the rotation clearly
  2. Reduce weight 50% — master movement with light load
  3. "Headlights forward" cue — imagine headlights on hip bones, point them forward
  4. Glute medius strengthening — add clamshells, side planks, lateral band walks
  5. Slower tempo — 4 seconds down gives you time to maintain position

Practice drill: Single-leg RDL in front of mirror, watch hip bones stay level

How much weight compared to bilateral RDL?

General guideline: 35-50% of bilateral RDL weight

Example calculations:

  • Bilateral RDL: 100 lbs total (50 lb dumbbells each hand)
  • Single-leg RDL: 35-50 lbs (one dumbbell)

Why so much lighter:

  • Balance is limiting factor
  • Stability demand is extreme
  • Less overall load capacity when unilateral

Progression timeline:

  • Month 1-2: 10-20 lbs (learning)
  • Month 3-6: 20-40 lbs (building)
  • Month 6+: 40-70 lbs (advanced, depending on body weight)

Reality check: If you can't maintain perfect balance and form, you're too heavy — this isn't a max strength exercise.

Should I do these if I'm a beginner?

NO — master prerequisites first

Prerequisites (6-12 months minimum):

  1. Bilateral RDL with perfect form (3-4 sets x 12 reps)
  2. B-Stance RDL proficiency (3 sets x 12 per leg)
  3. Single-leg balance (can stand on one leg 30+ seconds)
  4. Good hamstring flexibility

Beginner timeline:

  • Months 1-6: Master bilateral RDL
  • Months 7-9: Add B-stance RDL
  • Months 10+: Begin single-leg RDL progression

Don't rush it — building the foundation properly prevents injury and ensures better results long-term.

📚 Sources​

Biomechanics & Muscle Activation:

  • McCurdy, K.W. et al. (2010). "Comparison of Lower Extremity EMG Between Bilateral and Unilateral RDL" — Tier A
  • Speirs, D.E. et al. (2016). "Unilateral vs. Bilateral Squat Training for Strength, Sprint, and Agility" — Tier A
  • ExRx.net Exercise Directory — Single-Leg RDL Analysis — Tier C

Unilateral Training & Asymmetry:

  • Bishop, C. et al. (2018). "Inter-Limb Asymmetries: Understanding How to Calculate Differences" — Tier A
  • Malfait, B. et al. (2014). "How Reliable Are Lower-Limb Kinematics and Kinetics During a Drop Vertical Jump?" — Tier A
  • Bell, D.R. et al. (2014). "Lean Mass Asymmetry Influences Force and Power Asymmetry" — Tier A

Balance & Proprioception:

  • Ayotte, N.W. et al. (2007). "Electromyographical Analysis of Selected Lower Extremity Muscles During Single-Leg Balance" — Tier A
  • Zech, A. et al. (2010). "Balance Training for Neuromuscular Control and Performance Enhancement" — Tier B
  • McKeon, P.O. & Hertel, J. (2008). "Systematic Review of Postural Control and Lateral Ankle Instability" — Tier A

Programming & Athletic Performance:

  • Boyle, M. (2016). "New Functional Training for Sports" (2nd Ed.) — Tier B
  • Contreras, B. et al. (2017). "Comparison of Bilateral and Unilateral Squatting on Lower Body Power" — Tier A
  • NSCA Essentials of Strength Training (4th Ed.) — Tier A

Technique & Coaching:

  • Gentilcore, T. (2019). "Complete Guide to Single-Leg Training" — Tier C
  • Cressey, E. "Single-Leg Training Progressions for Athletes" — Tier C
  • Robertson, M. & Sahrmann, S. "Understanding Movement Asymmetries" — Tier C

Hamstring Development:

  • Schoenfeld, B.J. et al. (2015). "Regional Differences in Muscle Activation During Hamstring Exercise" — Tier A
  • Bourne, M.N. et al. (2017). "Eccentric Knee Flexor Strength and Risk of Hamstring Injuries" — Tier A
For Mo

When to recommend this exercise:

  • User has mastered bilateral RDL (6+ months) AND B-stance RDL (2+ months)
  • User is an athlete needing unilateral strength and balance
  • User has identified left-right imbalances that need addressing
  • User wants functional single-leg strength
  • User is intermediate+ lifter (12+ months training experience)
  • User plays sports involving running, cutting, jumping (all single-leg activities)

Who should NOT do this exercise:

  • Beginner lifters (first 12 months) → Romanian Deadlift instead
  • Haven't mastered bilateral RDL → Build foundation first
  • Chronic ankle instability without support → Risk of falling
  • Severe balance disorders → Safety concern
  • Acute hamstring or ankle injury → Wait until healed
  • Elderly with fall risk → Too dangerous without support

Key coaching cues to emphasize:

  1. "Master bilateral RDL and B-stance RDL before attempting this — non-negotiable"
  2. "Start with bodyweight only — don't add weight until you can do 3x12 with perfect balance"
  3. "Keep your hips level like headlights pointing straight ahead"
  4. "Your body forms a 'T' at the bottom — torso and free leg in one line"
  5. "Balance is the point — if you're wobbling with weight, go lighter"
  6. "It's okay to touch your free foot down between reps while learning"

Common issues to watch for in user feedback:

  • "I wobble constantly" → Too heavy, reduce to bodyweight or use support
  • "My hips rotate" → Glute medius weakness, reduce weight, add lateral work
  • "One leg is way weaker" → Normal! Match weight to weak leg, extra volume okay
  • "Should I use same side or opposite hand?" → Start ipsilateral (same), progress to contralateral (opposite)
  • "Can I do these if I just started lifting?" → NO, prerequisites required

Programming guidance:

  • Pair with: Bulgarian split squats, single-leg leg curls, core work
  • Great after: Squats, deadlifts, bilateral RDLs (as accessory)
  • Avoid same session as: Multiple other balance exercises (too fatiguing)
  • Typical frequency: 1-2x per week
  • Volume: 3-4 sets of 8-12 reps per leg

Progression signals:

  • Ready to progress when: 3-4 sets x 12 reps per leg, minimal wobble, 1 RIR
  • Regress if: Constant balance loss, cannot maintain hip level, form breaks down
  • Progress to: Add 5 lbs, switch to contralateral, add deficit, or barbell version
  • Plateau solution: Strengthen ankle stabilizers, glute medius work, reduce weight and perfect form

Red flags:

  • Hip hiking (lateral tilt) during movement → Glute medius weakness
  • Wobbling excessively with light weight → Ankle instability or not ready
  • Back rounding → Weight too heavy or hamstring tightness
  • Free leg swinging wide → Compensation, reduce weight
  • Can only do 3-4 reps due to balance → Too advanced, regress

Special considerations:

  • Prerequisites are critical — don't skip bilateral and B-stance phases
  • Balance is the point — this isn't about maxing out weight
  • Imbalances are revealing — 20%+ difference is common initially
  • Athletes benefit most — highest carryover to sport performance
  • Ankle strength matters — weak ankles will limit this exercise significantly

Teaching progression for qualified lifters:

  1. Week 1-2: Bodyweight only, 3x10/leg, focus on balance and form
  2. Week 3-4: Light dumbbell (10-20 lbs) ipsilateral, 3x8-10/leg
  3. Week 5-8: Gradually increase weight (5 lbs at a time), maintain form
  4. Week 9-12: Switch to contralateral grip if ready
  5. Month 4+: Working weight established (35-50% of bilateral RDL)

Decision tree for variations:

  • Can't balance freestanding: Use hand support OR regress to B-stance
  • Want more weight: Use dual dumbbells
  • Want core challenge: Use contralateral grip
  • Want max stability demand: Use contralateral with slow tempo
  • Beginner to movement: Start ipsilateral with light weight

Critical safety message: "This is an advanced exercise that requires solid prerequisites — bilateral RDL mastery and B-stance proficiency. If you're wobbling excessively, you're either too heavy or not ready. There's zero shame in building up slowly. Balance is a skill that develops over time, not something you force."

Last updated: December 2024