Single-Leg RDL (Dumbbell)
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- Intermediate
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The single-leg dumbbell RDL stands on one leg while the opposite hand holds a dumbbell, hinging forward as the free leg extends behind you. It trains the hamstrings and glutes on the standing leg while demanding real balance and a square, stable hip. Intermediate lifters use it at home or in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Hamstrings, Glutes
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Stand on one leg holding a dumbbell in the opposite hand.
- Hinge forward, extending your free leg behind you.
- Lower until your torso is near parallel, hips square.
- Drive back up to standing, finish the set, then switch legs.
Form cues
- Fix your eyes on one spot on the floor.
- Keep your hips square, not opening to the side.
- Let the free arm hang loose for balance.
Common mistakes
- Hips open up toward the working side. Keep your hip bones pointed at the floor.
- Standing knee locks out completely. Keep a soft bend in your standing knee.
- Lower back rounds as the torso drops. Stop the descent once your back starts to round.
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