Single-Leg RDL
intermediate Compound
Primary Hamstrings
Secondary
Glutes Core
Equipment
dumbbell kettlebell
Table of Contents
Stand on one leg holding a dumbbell or kettlebell in the opposite hand. Hinge at the hip, extending your free leg behind you as a counterbalance while lowering the weight toward the floor. Keep a slight bend in the standing knee and a flat back. Return to standing by driving your hips forward and squeezing your glute.
Pro Tips
- Hold the weight in the hand opposite to the standing leg for natural counterbalance
- Focus on hinging at the hip, not rounding your back
- Start without weight to build single-leg balance before adding load
Variations & alternatives
Useful tools
Track Single-Leg RDL in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
