Single-leg RDL

A single-leg Romanian deadlift hinge that trains the hamstrings and glutes and challenges balance and ankle stability.

How to do it

1. 01Stand on one leg with a soft bend in the knee and your abs braced.
2. 02Push your hips back and tip forward as the free leg reaches back, keeping one line from your head to your back heel.
3. 03Lower until your torso is near parallel or you feel the hamstring stretch, hips square to the floor.
4. 04Squeeze the standing glute to return upright; do all reps on one side, then switch.

Common mistakes

• Hips opening up — keep your back toes pointing down and your hips level.
• Rounding the back to reach lower — keep it flat and shorten the range if needed.
• Losing balance from rushing — move slowly and fix your gaze on a spot on the floor.

In the Hinge progression

1. 1Glute bridge
2. 2Single-leg glute bridge
3. 3Bodyweight good morning
4. 4Single-leg RDL