Single-leg Romanian Deadlifts (RDLs)

Single-leg Romanian deadlifts (RDLs) are a unilateral lower-body exercise that strengthens the glutes, hamstrings, and core while improving balance and stability. This movement challenges coordination and helps correct muscle imbalances by working one leg at a time.

How to Perform Single-leg Romanian Deadlifts (RDLs)

Follow these steps to perform single-leg Romanian deadlifts with proper form:

• Step 1: Stand tall with your feet hip-width apart and hold a dumbbell or kettlebell in one hand (optional).
• Step 2: Shift your weight onto one leg while slightly bending the knee of the standing leg.
• Step 3: Hinge at the hips and extend the non-working leg straight behind you while lowering your torso forward.
• Step 4: Keep your back flat and core engaged as you lower the weight until you feel a stretch in the hamstrings.
• Step 5: Drive through the heel of your standing leg to return to the starting position, squeezing your glutes at the top.
• Step 6: Complete the desired number of repetitions before switching legs.

Tips to Perform Single-leg Romanian Deadlifts (RDLs)

• Keep your core engaged to maintain balance and prevent wobbling.
• Maintain a neutral spine throughout the movement to avoid lower back strain.
• Move in a slow and controlled manner to maximize muscle activation.
• Avoid rotating your hips and keep them squared to the floor for proper alignment.
• Start with bodyweight before progressing to dumbbells or kettlebells for added resistance.