Single Leg Dumbbell Romanian Deadlift (RDL)

Starting Position:
- Standing on one foot while holding a dumbbell, with an overhand grip, in the EACH hand
- Slight knee bend in the standing leg

Procedure:
- Hinge over at the hips, lowering the dumbbells as the non -support leg lifts behind you
- Return to standing position by contracting your glutes and hamstrings
- Repeat for prescribed number of repetitions and then switch legs and hands

Coaching Keys:
- Keep hips parallel to the floor
- Do not let your back or shoulders round during the movement
- Your torso and leg should move as one unit
- Fire the glute of your extended leg (the leg that's up) to keep it straight
- Keep your shoulder blades back and down throughout the movement
- Keep the dumbbells close to your shins
- Come up to full hip extension at the end of each repetition
- Keep the toes of the leg that's up pointed down, don't let them turn out

You Should Feel It:
- Working your glutes, hamstrings and back

Category:

Education

Tags:

• back
• glute
• hamstring
• RDL
• Single Leg Romanian Deadlift

[fishfit]

This is an awesome exercise and one that has allowed me to rehab my hamstring and get back to running masters track.

[jlerickson32]

@fishfit Excellent! I'm so glad to hear that. I believe the glutes are one of the most important, if not the most important, muscle in our bodies. You have to make sure they are strong and working properly before you can ever dream of doing something more complex, like running masters track :)

[jlerickson32]

Hey Kanelic, this is actually an excellent exercise and, surprisingly, a lot safer than the standard double leg RDL. There are a lot more back injuries with the double leg RDL, as most people don't understand how to use their glutes and hamstrings. This is one of my favorite exercises because it's such a great movement for the glutes and it requires a lot more stabilization from your core, back, and leg proprioceptors b/c you're in the single leg position.

[btchrist]

The Single Leg RDL is one of the most effective ways to target your gluteus medius, a muscle that is really important for abducting the hip and improving your walking/running gait. It also isolates the bulk of the hamstring, which is the first area usually injured and can lead to low back problems if not addressed. It is a staple in all good performance places.

To call it dumb and unsafe... is really dumb. I guess unless your a meathead who needs another set of bench press

[amelio8]

Agreed with Jlericckson, the single leg RDL is an excellent exercise, and safer than the double leg RDL because of the counter balance of the opposite leg creating a decreased flexion moment in the lumbar spine, and facilitating neutral curvature. It's also a great exercise because it requires trunk strength, ankle stability and overall balance. A functional, safe and effective exercise indeed when performed with correct body mechanics. Well done!

[kanelic]

This is dumb and unsafe, might as well use both legs to do it