Single-leg RDL

A hinge on one leg: the free leg travels back as the chest comes down, so the whole body forms one line balancing over the standing foot. It is hamstring work and balance work at the same time.

Standard: A valid rep hinges until the torso and the free leg are roughly parallel to the floor in one straight line, then returns to standing tall with the hips square throughout.

How to do the Single-leg RDL

1. Stand on one leg with a soft bend in that knee, load held in one or both hands.
2. Push the hips straight back and let the chest come down as the free leg lifts behind you.
3. Keep the hips level: the free-side hip must not roll open toward the ceiling.
4. Stop when the torso and rear leg make one line, feeling the standing hamstring load.
5. Squeeze the standing glute to drive the hips forward and stand tall again.

Common faults

• Rotating the hips open, which turns the hinge into a twist and hides the hamstring work.
• Bending the standing knee more and more until it becomes a one-legged squat.
• Rounding the back to reach the floor when the hamstrings run out of range.
• Rushing the reps and using momentum rather than balance to get back up.

Scaling & progressions

• Touch the rear toe down lightly each rep for balance while you learn the pattern.
• Rest a hand on a wall or rig, then remove it as control improves.
• Shorten the range to whatever you can reach with a flat back.
• Load with a single dumbbell, kettlebell or backpack in the opposite hand.