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.
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Overview
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Instructions
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Safety
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Progressions
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Pro Tips
Overview
Benefits
Physical Benefits
Performance Benefits
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
Prerequisites
Equipment Needed:
Dumbbells (Advanced)
Barbell (Advanced)
Physical Requirements
- Basic single-leg balance capability
- Minimum hip and hamstring flexibility
- Core strength to maintain stable trunk position
- No significant lower back or knee injuries
Prior Knowledge
- Foundational bodyweight squats
- Basic understanding of hip hinge movement
- Familiarity with maintaining neutral spine
- Good form with traditional Romanian Deadlift
Execution
Starting Position
- Stand tall with feet hip-width apart
- Weight evenly distributed
- Shoulders relaxed
- Engage core muscles
- Choose leg to lift (non-supporting leg)
Movement Pattern
- Start in upright standing position
- Shift weight entirely to supporting leg
- Slowly raise non-supporting leg behind you
- Simultaneously hinge forward at the hips
- Lower upper body while extending raised leg
- Maintain straight back and soft knee on supporting leg
- Return to starting position with controlled movement
Form Cues
- Maintain straight line from head to raised heel
- Keep hips square
- Soft bend in supporting leg's knee
- Move with controlled, deliberate motion
- Focus on feeling stretch in hamstring of supporting leg
- Imagine pushing hips back while maintaining spine alignment
- Concentrate on balance and controlled movement
- Feel engagement of glutes and core muscles
Safety
Safety
Common Mistakes
Rotation of Hips
What it looks like: Twisting or shifting hips during movement
Why it's problematic: Reduces exercise effectiveness, increases injury risk
How to correct it: Use mirror or video feedback, focus on squaring hips
Excessive Knee Bend
Looks like: Deep knee bend on supporting leg
Why it's problematic: Shifts focus from hip hinge to squat movement
How to correct: Maintain soft knee, emphasize hip hinge
Safety Tips
- Use support if balance is uncertain
- Start with limited range of motion
- Stop if sharp pain occurs
- Keep movement controlled and deliberate
- Avoid forcing range of motion
Progressions
Progressions
Beginner:
- Use wall or chair for support
- Limit range of motion
- Focus on balance and control
Intermediate:
- Remove support
- Full range of motion
- Add tempo control
Advanced:
- Add weight (dumbbells, barbell)
- Increase time under tension
- Perform on unstable surface
- Complex variations with additional movements
Pro Tips
Pro Tips
Technical Mastery
- Think "reach" instead of "bend"
- Imagine balancing a broomstick on your back
- Practice in front of mirror initially
Programming Tips
- Ideal for warm-up or mobility work
- 2-3 times per week
- 3 sets of 8-12 reps per leg
- Rest 60-90 seconds between sets
- Best combined with other unilateral exercises
Expert Insights
- Excellent for runners and athletes
- Can help identify and correct muscle imbalances
- Progressively challenge yourself by reducing support
