Single-Leg Romanian Deadlift

The single-leg RDL is a unilateral Romanian deadlift performed with the non-working leg extended behind the body and either hovering off the floor or lightly touching for balance. The working leg bears full load while the hips hinge backward and the torso tilts forward, mirroring the RDL pattern one side at a time.

Loading is typically held on the same side as the working leg, opposite side, or split between two dumbbells. Opposite-side loading demands the most anti-rotational core work. Same-side loading better mimics a carry. Most lifters start with a pair of light to moderate dumbbells held in both hands while they build the coordination.

The unilateral nature exposes asymmetries that bilateral deadlifts and RDLs quietly tolerate. If the left hamstring fires before the right on a conventional pull, a barbell deadlift will compensate by letting the stronger side do more work. On a single-leg RDL, the weaker side must complete the full rep range or the lift fails.

Use the single-leg RDL as a posterior-chain accessory one to two times per week, typically for three to four sets of six to ten reps per side. It is a good diagnostic and corrective tool. It is not a replacement for heavy bilateral pulling as a strength builder.

• Soft bend in the working knee. Not a straight leg, not a squat
• Shift weight onto the working leg before the hinge begins
• Lead the hinge with the hip going back, not the torso dropping forward
• Keep the trailing leg in line with the torso. It acts as a counterbalance
• Drive the hips forward through the heel of the working leg to return to standing

• Turning it into a squat. If the knee tracks over the toes, the hinge is lost
• Losing balance before reaching full range. Reduce load and touch the back foot lightly
• Rounding the lower back. Keep a neutral spine throughout and stop short of a fully locked-out straight leg
• Training only the strong side in equal reps. Start sets on the weaker side and cap the strong side at that count

• romanian deadlift→
• bulgarian split squat→
• good morning→
• hip hinge→