Bodyweight Single Leg RDL (How To & Coaching Points)

The Bodyweight Single-Leg Romanian Deadlift (RDL) is a balance-focused hinge movement that targets the hamstrings, glutes, and stabilizing muscles of the hips and core. It’s perfect for developing single-leg strength, improving hip stability, and reinforcing proper hinge mechanics—no equipment required. Great as a warm-up, activation drill, or a strength movement in bodyweight training.

Primary Muscles Worked: Hamstrings, Glutes
Secondary Muscles Worked: Calves, Core, Hip Stabilizers
Equipment Needed: None

How To Do Bodyweight Single Leg RDLs

Step-by-Step Instructions

Set-Up:
- Stand tall with your feet hip-width apart and arms relaxed by your sides or together in front of you.
- Shift your weight onto one leg and slightly bend that knee.
Execution:
- Hinge at the hips by pushing your hips back as you extend the opposite leg straight behind you.
- Keep your back flat and core braced as your torso lowers toward parallel with the ground.
- Squeeze your glute and drive through your standing heel to return to the starting position.
- Complete all reps on one leg before switching.
Tips for Proper Form:
- Keep your hips square—don’t let one side rotate or lift higher than the other.
- Maintain a slight bend in the standing leg—don’t lock it out.
- Move slowly and stay balanced through your heel and midfoot.

Key Benefits

Strengthens the posterior chain one leg at a time.
Improves balance, stability, and proprioception.
Reinforces proper hip hinge mechanics with minimal joint stress.

Modifications and Variations

Easier Option:
- Tap your back foot to the floor for balance (B-stance RDL).
- Reduce the range of motion and work on control.
Harder Option:
- Add tempo (e.g., 3 seconds down).
- Hold light dumbbells or a backpack for resistance.
- Pause at the bottom of each rep for added time under tension.

Common Mistakes

Opening the Hips: Keep both hips facing down—don’t twist.
Rounding the Back: Keep your spine neutral from head to tailbone.
Going Too Fast: This is a control-focused move—slow down for better results.

Reps and Sets Recommendations

For Warm-Up/Activation: 2–3 sets of 6–8 reps per leg with slow, deliberate movement.
For Strength & Stability: 3–4 sets of 8–12 reps per leg.
In Circuits or Mobility Flows: 30–45 seconds per leg with focus on form and balance.

Bodyweight Single-Leg RDL Alternatives

Looking for something a little different to mix up your warm-up routine? Here are a few alternatives you can try out.

Bodyweight Good Mornings

If you’re really struggling with your balance you have two options.

1) Stand close to an object, like a wall or squat rack, that you can reach out and use for support to help you stay balanced.

2) Keep both feet on the ground and switch to Bodyweight Good Mornings. This way you can get your hamstrings warmed up and keep your workout moving along. (Although I would highly suggest circling back and working on that balance at some point!)

Anti-Rotational Single Leg RDLs

If you’re looking to take to up the challenge on your Single Leg RDLs then I would suggest adding in a band and trying some Anti-Rotational RDLs.

Wrap the band around a stable object like a squat rack. Pull tension on the band and keep hands at the sternum. Now perform Single Leg RDLs just as you did before but now the glutes and core will have to work extra hard to keep the body from rotating.

Supine Straight Leg High Kick

If you just want something super simple to warm up your hamstrings then you can always switch to Supine Straight Leg High Kicks.

Simply lay on your back and lift your leg as high as you can each rep. Simple, easy and effective.