Single Leg Deadlifts

Bodyweight, Glute Med, ITBand Syndrome, Runners Knee

Also known as: Single Leg Romanian Deadlift (RDL), Unilateral Romanian Deadlift (RDL)

Intermediate

Bodyweight, Dumbbell or Barbell

Posterior Chain, Core Stability

Description

The Single-leg Romanian Deadlift (RDL) is a powerful unilateral lower body exercise that challenges balance, stability, and posterior chain strength using only bodyweight. This compound movement is an exceptional tool for developing functional strength, improving proprioception, and addressing muscular imbalances.

  • Overview

  • Instructions

  • Safety

  • Progressions

  • Pro Tips

Overview

Benefits

Physical Benefits

  • Enhanced Posterior Chain Strength: Directly targets hamstrings, glutes, and lower back muscles, improving overall posterior chain development
  • Improved Muscular Balance: Addresses side-to-side strength disparities by working each leg independently
  • Increased Joint Stability: Develops intricate stabilizer muscle strength around the hip, knee, and ankle

    • Performance Benefits

  • Superior Balance and Proprioception: Challenges and improves body awareness and control
  • Functional Movement Pattern: Mimics real-world movement scenarios like single-leg lifting and dynamic stabilization
  • Injury Prevention: Strengthens supporting muscles and improves movement efficiency

    • Unique Benefits

    • Zero equipment required, making it accessible anywhere
    • Excellent progression exercise for more advanced unilateral movements
    • Exceptional for athletes seeking to improve overall lower body coordination and strength

    Muscles Worked

    Primary Muscles

    • Hamstrings
    • Gluteus Maximus
    • Lower Back (Erector Spinae)

    Secondary Muscles

    • Core Stabilizers
    • Quadriceps
    • Ankle Stabilizers
    • Gluteus Medius

    Instructions

    Safety

    Progressions

    Pro Tips

    Author Image

    About the Author

    Joe Armeli DPT

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    I'm Joe Armeli, a Doctor of Physical Therapy, Certified Athletic Trainer and Certified Strength and Conditioning Specialist, a movement enthusiast, and a fellow runner. I'm here to help you achieve your physical health and performance goals, whether you're just starting to run or are a seasoned vet. For questions or concerns, email me at [email protected]. Look forward to hearing from you!

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