Single Leg Dumbbell RDL

How to Perform the Single Leg Dumbbell RDL

Stand upright holding a dumbbell in one hand, feet hip-width apart with a slight bend in the working knee.
Shift your weight onto the leg opposite the dumbbell (or same side, depending on preference) and lift the other foot slightly off the ground.
Hinge at the hips by pushing them backward, lowering the dumbbell toward the floor while your non-working leg extends straight behind you.
Keep your back flat and your shoulders pulled back as you descend until you feel a deep stretch in the working hamstring.
Pause briefly at the bottom when your torso is approximately parallel to the floor.
Drive your hips forward and squeeze your glute to return to the upright starting position.
Maintain balance throughout and complete all reps on one side before switching.

Rounding the lower back during the hinge

Maintain a neutral spine by keeping your chest proud and engaging your lats to pull the shoulders back.

Allowing the hips to open up and rotate

Keep your hips square to the floor throughout the movement; think about pointing your back foot's toes toward the ground.

Bending the working knee excessively, turning it into a squat

Keep only a slight bend in the standing leg and focus on hinging at the hips, not bending the knee.

✓Develops hamstring and glute strength unilaterally, correcting imbalances
✓Improves balance, proprioception, and ankle stability
✓Strengthens the posterior chain in a hip-hinge pattern essential for athletic performance

●Hold the dumbbell in the hand opposite to your standing leg for better counterbalance.
●Fix your gaze on a point a few feet in front of you on the floor to help maintain balance.
●Start with a lighter weight to master balance before progressively overloading.

Strength

4-5 sets of 5-6 reps per leg

Hypertrophy

3-4 sets of 8-12 reps per leg

Endurance

2-3 sets of 15-20 reps per leg

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