Why Choose The Single Leg RDL?
First, the single leg Romanian deadlift builds balance, coordination, and strength while being kind to the joints. Secondly, because it’s unilateral, it helps correct side-to-side imbalances. Moreover, used as part of a dynamic hamstring stretch, it prepares the posterior chain for explosive actions like sprinting and jumping.
Single Leg RDL Muscles Worked
- Primary: hamstrings (biceps femoris, semitendinosus, semimembranosus).
- Secondary: glutes (gluteus maximus and medius), erector spinae, deep hip stabilizers.
- Supporting: quadriceps (isometric support in some variations), core, and foot/ankle stabilizers.
What Variations Of The Single Leg RDL Exist?
There are many approachable single leg RDL variations that let you scale load, challenge stability, or target mobility. For instance, try bodyweight unilateral RDLs, the single-leg RDL with quad stretch, resistance band progressions, TRX-assisted versions, or dumbbell/kettlebell variations.
Use of Resistance Bands and Accessories
For added variety, loop a resistance band under the standing foot for variable tension, or use a TRX for balance support. Additionally, a small dumbbell or kettlebell increases posterior-chain loading while keeping movement simple and approachable.
What Are Possible Progressions Of The Single Leg RDL?
Here is an inclusive progression pathway that grows with you:
Beginner
- Bodyweight single-leg RDL, light range.
- Use a chair or wall for balance; raise arms sideways.
- Focus on hip hinge and neutral spine.
Intermediate
- Remove support; add overhead reach or light band resistance.
- Try TRX-assisted single-leg RDLs and slow eccentrics.
Advanced to Professional
- Single-leg Romanian Deadlift with quad stretch (for combined anterior and posterior mobility).
- Increase kettlebell or dumbbell load while maintaining perfect hinge mechanics.
- Integrate into plyometric or sport-specific drills for power transfer.
How To Perform A Safe Single Leg RDL
- Stand tall; transfer weight to one foot.
- Hinge at the hips while sending the other leg back.
- Lower until a comfortable hamstring stretch is felt; pause.
- Return by driving through the standing heel and squeezing the glute.
- Repeat on the other side.
If needed, lightly touch a chair or wall for balance before progressing to free standing.
More Dynamic Stretches To Support Your Single Leg RDL Practice
Of course, there are many more great dynamic stretches you can explore to complement your Single Leg RDL routine. These movements gently prepare your body for action while continuing to build mobility, balance, and confidence. Moreover, they pair beautifully with the single leg Romanian deadlift and the dynamic hamstring stretch qualities of this exercise.
Simply choose 6–8 dynamic stretches for your warm-up routine that activate the major muscle groups of the legs, hips, and core. As a result, your body will feel more prepared, connected, and ready to move comfortably.
Suggested Dynamic Stretches
- Forward & Reverse Lunge – gentle dynamic prep for stronger movement
- Lunge and Twist – an inclusive core and lower-body dynamic stretch
- Cross-Over Lunge – a gentle guide to dynamic lower-body mobility
Additionally, combining these movements with single leg RDL variations, including the single-leg RDL with quad stretch, creates a balanced, inclusive warm-up that supports strength, flexibility, and coordination.
Single Leg RDL As A Dynamic Hamstring Stretch
When used as a dynamic hamstring stretch, the Single Leg Romanian Deadlift helps increase muscle temperature and mobility before activity. For more warm-up ideas, check these internal resources:
Additional Resources
The book Advanced Concepts of Strength & Conditioning is useful for coaches and athletes.
