Single-Leg Dumbbell RDL (How To, Muscles Worked, Benefits)

The Single-Leg Dumbbell Romanian Deadlift (RDL) is a unilateral hinge movement that targets the hamstrings and glutes while challenging your balance and hip stability.

Using a dumbbell adds resistance to the bodyweight version, making it a great exercise for building strength, improving coordination, and addressing muscle imbalances between sides.

Primary Muscles Worked: Hamstrings, Gluteus Maximus
Secondary Muscles Worked: Calves, Core, Lower Back, Hip Stabilizers
Equipment Needed: Dumbbell(s)

How To Do Single Leg DB RDLs

Step-by-Step Instructions

Set-Up:
- Stand tall with a dumbbell in one hand opposite the working leg.
- Shift your weight onto the working leg with a slight bend in the knee.
- Engage your core and maintain a neutral spine.
Execution:
- Hinge at the hips by pushing your hips back as the non-working leg extends straight behind you.
- Lower the dumbbell toward the floor in a straight line, keeping it close to your standing leg.
- Your torso and back leg should move together like a seesaw, stopping when your chest is roughly parallel to the ground.
- Drive through your heel and squeeze your glute to return to the starting position.
- Complete all reps on one leg before switching.
Tips for Proper Form:
- Keep your hips square—avoid opening up the hip of the back leg.
- Maintain a flat back and avoid rounding your spine.
- Focus on control and balance, not speed.

Key Benefits

Builds unilateral strength in the glutes and hamstrings.
Improves balance, coordination, and joint stability.
Helps address and correct side-to-side strength imbalances.

Modifications and Variations

Easier Option:
- Use lighter weight or bodyweight only.
- Perform a B-stance RDL with your rear foot lightly resting on the ground for balance.
Harder Option:
- Use a dumbbell in each hand.
- Slow down the tempo or add a pause at the bottom.
- Perform barefoot or on an unstable surface to challenge stability.

Common Mistakes

Rotating the Hips: Keep your hips square and facing the floor.
Letting the Dumbbell Drift Away: Keep it close to your leg throughout the movement.
Losing Balance: Start slow and use support if needed while building coordination.

Reps and Sets Recommendations

For Strength & Balance: 3–4 sets of 6–10 reps per leg with moderate to heavy weight.
For Hypertrophy: 3–4 sets of 10–12 reps per leg with controlled tempo.
As an Accessory Movement: 2–3 sets of 8–10 reps per leg with a focus on quality movement.

Single-Leg Dumbbell Romanian Deadlift Alternatives

Single-Leg Med Ball Romanian Deadlift

A single-leg med ball Romanian deadlift is where the lifter hugs or holds a medicine ball at chest height and performs the single-leg RDL movement pattern.

Single-Leg Hyperextensions

A single-leg hyperextension is where the athlete locks one leg into a glute-ham raise machine and performs a hyperextension with one leg at a time.

Single-Leg Stability Ball Leg Curls

A Single-Leg Stability Ball Leg Curl is where the athlete lies on their back. One leg bent at 90 degrees and the other fairly straight with their heel on the ball. The athlete will bridge the hips up and curl the ball underneath them and then extend back out.