The Single Leg Romanian Deadlift (RDL) is a unilateral lower body exercise that focuses on the hamstrings, glutes, and lower back. It also helps improve balance and stability.
How to perform
To perform the Single Leg RDL, follow these step-by-step instructions:1. Begin by standing with your feet hip-width apart and holding a dumbbell in one hand.
2. Shift your weight onto one leg while keeping a slight bend in the knee.
3. Keeping your chest up and back straight, slowly hinge at the hips and lower the dumbbell towards the ground. Extend the opposite leg straight behind you for balance.
4. Lower the dumbbell as far as you can while maintaining a neutral spine and keeping your hips level.
5. Pause briefly at the bottom of the movement, then engage your hamstrings and glutes to return to the starting position.
6. Complete the desired number of reps on one leg before switching to the other leg.
7. Make sure to keep your core engaged throughout the exercise to protect your lower back.
8. Focus on slow and controlled movements to maximize the effectiveness of the exercise.
The Single Leg RDL can be performed with bodyweight, dumbbells, kettlebells, or a barbell. It can also be incorporated into your lower body or full-body workout routine for added strength and balance benefits.
Equipment required
No equipment required