Single-Leg RDL (Step-by-Step Instructions)

The Single-Leg Barbell Romanian Deadlift (RDL) is a unilateral lower-body exercise that builds strength, balance, and control through the hamstrings and glutes. Using a barbell increases loading potential while challenging core stability and hip control.

This movement is excellent for improving posterior chain strength and reducing side-to-side imbalances.

Primary Muscles Worked: Hamstrings, Glutes
Secondary Muscles Worked: Erector Spinae, Core, Calves
Equipment Needed: Barbell and Weight Plates

How To Do Single Leg RDLs

Step-by-Step Instructions

Set-Up:
- Stand tall holding a barbell in front of your thighs with an overhand grip, hands just outside your hips.
- Shift your weight onto one leg, keeping a soft bend in that knee.
- Engage your core and set your shoulders back and down.
Execution:
- Begin the movement by hinging at your hips, pushing them straight back as your non-working leg extends behind you for balance.
- Keep the barbell close to your front leg and your back flat as you lower the bar toward mid-shin level (or just before losing balance).
- Your torso and back leg should move together, forming a straight line from head to heel.
- Drive your hips forward and squeeze your glutes to return to the starting position.
- Complete all reps on one leg before switching sides.
Tips for Proper Form:
- Keep the barbell close to your leg throughout the movement.
- Maintain a neutral spine, don’t round your lower back.
- Keep your hips square to the floor; avoid letting the back hip open up.
- Move slowly and under control, especially during the lowering phase.

Key Benefits

Builds unilateral hamstring and glute strength.
Improves hip stability and balance.
Strengthens the core and lower back for better posture and performance.
Helps correct strength imbalances between legs.

Modifications and Variations

Easier Option:
- Use lighter weight or a single dumbbell or kettlebell for easier balance.
- Perform a Kickstand RDL (rear foot lightly touching the ground for support).
Harder Option:
- Increase load while maintaining balance and control.
- Add a 2–3 second pause at the bottom for time under tension.
- Try Deficit Single-Leg RDLs standing on a small plate for added range.

Common Mistakes

Rounding the Back: Keep your spine neutral from start to finish.
Rotating the Hips: Keep both hip points facing the ground.
Locking the Knee: Maintain a soft bend in the working leg.
Rushing the Movement: Focus on slow, controlled reps to build stability and strength.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps per leg.
For Hypertrophy: 3–4 sets of 8–10 controlled reps per leg.
For Stability/Accessory Work: 2–3 sets of 10–12 lighter, balanced reps per leg.

Single-Leg Barbell 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.