Single Leg Romanian Deadlift (RDL)

The Single Leg Romanian Deadlift (RDL) is a great exercise for developing posterior chain strength, specifically targeting the hamstrings and glutes. Beyond building strength, this exercise is essential for improving unilateral stability and proprioception.

1. Stand tall with your feet hip-width apart. Shift your weight onto your “working” leg, you can either have your standing leg completely locked out, or with a slight bend.
2. Keeping your back flat and core braced, hinge at the hips to send your torso forward. Simultaneously, extend your non-working leg straight back behind you as a counterbalance.
3. Whilst keeping your standing leg fixed, lower yourself downwards until you feel a stretch in the hamstrings of your standing leg, or until your torso is roughly parallel to the floor. Your hips should remain level and square to the ground, and you should not be bending your back to create this movement.
4. Drive through the mid-foot of your standing leg and squeeze your glute and hamstrings to return to an upright position. Make sure you control the movement throughout the entire range.

This can be a difficult movement to master, so these helpful cues may help you.

A common mistake is letting the hip of the floating leg rotate toward the ceiling. Keep your back toes pointed toward the floor to ensure your pelvis stays square.

Also try and imagine a rod running from your head to your back heel. Your torso and back leg should move as one unit, when the head goes down, the heel goes up.

Remember this is a hip hinge, not a reach-for-the-floor contest. Focus on the movement pivoting from your hips, rather than bending at your lower back.

To help keep your balance, pick a spot on the floor about 3–5 feet in front of you to help maintain control throughout the set.

If you are struggling with the exercise you may want to try and hold onto something for balance, a foam roller works well here, remember a light touch just to help you keep control, don’t push through the foam roller to make it easier to come up.

To make it more challenging, try introducing some weight by holding a kettlebell or dumbbell in the hand opposite to your standing leg. This will further challenge your core and hip rotators to stay stable.