3 ways to do single leg RDLs

Single Leg Romanian Deadlifts, or RDLs, target your hamstrings, glutes, lower back, balance, stability, and coordination like no other exercise.

I’ve shared three levels of varying difficulty that increasingly target balance and stability of your standing leg. Doing single leg exercises helps train against muscle imbalances which can lead to injury.

Start with level 1: Set your back knee on a bench and keep your standing leg slightly bent. Hold a dumbbell in the same hand as your standing leg. Squeeze your armpit to keep your shoulder set back, engage your core to keep a flat back, and hinge, sending your hip back as far as you can while keeping your back flat.

Move to level 2: Set your back foot behind you (stay up on your toe to keep less weight on it- you’re only using your back leg for balance). Squeeze your armpit to keep your shoulder set back, engage your core to keep a flat back, and hinge, sending your hip back as far as you can while keeping your back flat.

Finish with level 3: Squeeze your armpit to keep your shoulder set back, engage your core to keep a flat back, and hinge, sending your hip back as far as you can while letting your back leg lift behind you.

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