To do a single-leg RDL, stand on one leg with a slight knee bend, hold a weight in the opposite hand, and hinge forward from the hip while your free leg reaches straight back behind you. Lower until your body is close to parallel with the floor or your hamstring stops you, keeping your hips level and your back flat, then drive the standing hip forward to rise. Hold a rack or wall with your free hand until the balance comes.
What it trains
The single-leg RDL works the hamstrings and glutes of the standing leg, along with the small hip muscles that keep your pelvis level. It also trains balance and ankle control, which tend to slip quietly in your forties and fifties and matter more than most men realise when you step off a curb or land a jump on the court.
Because each leg works alone, it needs far less weight than a two-legged Romanian deadlift to challenge the hips. That’s good news for a back that doesn’t love heavy loads.
Before you start
You need a decent two-legged hinge first. If you can’t keep a flat back with a dowel along your spine, spend a week on the hip hinge. Start with no weight and one hand on a rack, bench or wall.
Step-by-step
- Stand tall on your left leg, knee softly bent. Hold a dumbbell or kettlebell in your right hand.
- Brace lightly and keep your shoulders square to the floor.
- Push your left hip back as your right leg reaches back behind you, toes pointing down.
- Keep your body in one straight line from head to back heel, like a seesaw.
- Let the weight hang straight down from your shoulder toward the floor near your standing foot.
- Stop when your torso is near parallel to the floor or your hamstring is fully stretched.
- Drive your left hip forward and pull your torso up as the back leg comes down. Stand tall before the next rep.
Common problems and fixes
- Hip opening up. The back leg rotates out and the pelvis tilts. Keep the back toes pointed straight down and both hip bones facing the floor.
- Bending the standing knee into a squat. The hamstring loses tension. Keep the knee angle fixed at a slight bend.
- Rounding to reach the floor. Range comes from the hip, not the spine. Stop higher.
- Rushing. Speed makes balance harder. Take three seconds down and two up.
- Foot rolling inward. Grip the floor with your whole foot, especially the big toe and heel.
Sets and reps
| Goal | Version | Sets × reps per leg | Rest |
|---|---|---|---|
| Learning | Bodyweight, one hand on support | 2–3 × 8 | 45 s |
| Balance and control | Kettlebell, free-standing | 3 × 8 | 60 s |
| Strength | Heavy dumbbell, light hand support | 4 × 6 | 90 s |
| Muscle | Two dumbbells, slow lower | 3 × 10–12 | 90 s |
Easier, harder and back-friendly options
| Option | Effect |
|---|---|
| Hand on a wall or rack | Removes balance so you can focus on the hinge |
| Kickstand RDL (back toes lightly on the floor) | Midpoint between two legs and one |
| Free-standing with kettlebell | Standard version |
| Two dumbbells or a barbell | Harder, heavier |
| Cable or band single-leg RDL | Constant tension; easier balance |
For a sore lower back, shorten the range and use a cable pulling from low. If balance stays a problem, the hip thrust trains the glutes with your body fully supported.
Workouts that use it
The single-leg RDL appears in the kettlebell workout, the dumbbell workout and the beginner running plan as strength work. For a program that builds it from supported to free-standing, browse the DIY programs.
Questions people also ask
Why do I lose balance on single-leg RDLs?
Usually the hip of the back leg opens up toward the ceiling, or the movement is too fast. Point the back toes at the floor, slow down, and hold something for support until the pattern sticks.
Which hand should hold the weight?
The hand opposite the standing leg is the most common choice and helps balance. Holding it on the same side is harder on the hip stabilisers.
How low should I go?
Until your torso is close to parallel with the floor or your hamstring stops you, whichever comes first. Keep your back flat throughout.
Is the single-leg RDL good for runners?
It's widely used by runners because it trains the hamstrings, glutes and balance on one leg, which is what running is. It's a useful addition, not a fix for injuries.