Single Leg Romanian Deadlift Exercise

The Single Leg Romanian Deadlift (RDL) is a variation of the traditional Romanian Deadlift (RDL), which has its roots in the Olympic lifting and powerlifting communities. The Romanian Deadlift itself was popularized by Romanian weightlifter Nicolae Linca in the 1960s as a way to build strength and posterior chain power, particularly for the hamstrings, glutes, and lower back. Over time, fitness professionals and athletes adapted this bilateral movement into a unilateral exercise to address muscle imbalances, core stabilization, and balance. Today, the Single Leg RDL is widely used in strength training, rehabilitation, and athletic conditioning programs, due to its effectiveness in improving lower body strength, balance, and hip mobility. It is also known for its ability to engage stabilizing muscles, making it particularly useful for enhancing functional movement and preventing injury.

Purpose: Targets the posterior chain, including the hamstrings, glutes, and lower back. It improves balance, proprioception, and unilateral strength by engaging one leg at a time, while also strengthening the stabilizing muscles of the core and ankles.

Targeted Areas: hamstrings, glutes, lower back, hip flexors

Instructions:

1. Stand on one leg with a slight bend in the knee, holding a dumbbell or kettlebell in the opposite hand (or perform without weights if you’re a beginner). Keep your other leg straight behind you, with your arms extended toward the floor.

2. Hinge at your hips, lowering the weight toward the floor while extending your elevated leg straight behind you, keeping your body in a straight line from head to toe. Focus on moving your hips backward rather than bending your spine.

3. Drive your hips forward to return to a standing position, keeping the weight close to your body and engaging your glutes and hamstrings.

4. Perform 8-10 repetitions on one leg, then switch to the other leg.

   
   

Tips:

• Keep a neutral spine throughout the movement, avoiding any rounding in the back.

• Engage your core and keep your hips square to the floor to maintain stability and prevent rotation.

• Move slowly and controlled, focusing on the hinge movement rather than reaching with your upper body.

• Don't lock your knee; keep a slight bend in the standing leg to prevent strain on the joint and help engage the glutes and hamstrings.

• Start with light weights or no weight at all to master the movement before adding resistance.

Who Should Do Single-Leg RDLs:

• Athletes – Those involved in sports requiring balance, hip stability, and posterior chain strength (such as running, basketball, soccer, and cycling) can benefit greatly from the single leg RDL to enhance mobility, core strength, and overall lower body power.

• Individuals Seeking to Improve Balance and Coordination – This exercise targets proprioception (awareness of body position), making it beneficial for anyone looking to improve their balance and coordination.

• People with Muscle Imbalances – Those with unilateral muscle imbalances (one side being stronger or more flexible than the other) can benefit from this exercise to strengthen and balance the hamstrings, glutes, and core.

• Rehabilitation Patients – Those recovering from lower body injuries, such as hamstring strains, can use the single leg RDL as a controlled way to rebuild strength and stability in the affected leg.

• Fitness Enthusiasts – Anyone looking to improve their hip mobility, glute strength, and core stability can benefit from incorporating this exercise into their workout routine.

Who Shouldn't Do Single-Leg RDLs:

• Individuals with Severe Lower Back Pain – The single leg RDL requires a hip hinge movement that may exacerbate lower back pain, especially if performed with improper form or excessive weight. Those with existing back issues should consult a professional or modify the exercise for better form and lower strain.

• Beginners with Poor Balance or Stability – Those who lack adequate core strength or balance may struggle with stability during the movement, risking injury. Beginners should first focus on building core and stability exercises before progressing to the single leg RDL.

• People with Knee or Hip Injuries – If you have a knee or hip injury that affects your range of motion or stability, the single leg RDL might put excess strain on these areas. Individuals with these injuries should avoid or modify the movement until they regain sufficient strength and flexibility.

• During Late Stage Pregnancy – Due to changes in balance and pelvic stability during pregnancy, performing exercises that challenge balance, like the single leg RDL, may be difficult or unsafe in later trimesters. It’s advisable to consult with a healthcare provider before engaging in this exercise.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.