Should I hold the weight in one hand or both?

Holding a single weight in the hand opposite the working leg is most common as it helps counterbalance the movement and challenges your rotational stability. You can also hold weights in both hands if you have mastered the balance and wish to increase the total load.

What if I cannot balance on one leg yet?

You can perform a kickstand RDL by keeping the toes of your non-working leg on the floor slightly behind you for stability. This allows you to focus on the hinge pattern and hamstring engagement without being limited by balance.

How low should I lower the weight?

Lower the weight only until your torso is parallel to the floor or until you feel a deep stretch in your hamstrings. Pushing past your natural range of motion often leads to rounding the spine, which reduces the effectiveness of the exercise.

Single-Leg RDL: Form Guide for Hamstrings and Balance

Master the single-leg Romanian deadlift with our expert guide. Learn proper form, avoid common mistakes, and build stronger hamstrings and glutes.

How to Perform

Stand tall with your feet hip-width apart and hold a weight in the hand opposite to your stabilizing leg.
Shift your weight onto your standing leg while maintaining a soft, slight bend in the knee.
Hinge at the hips to lower your torso toward the floor while simultaneously extending the non-working leg straight back behind you.
Keep your back flat and your hips square to the ground as you lower the weight to mid-shin height.
Pause briefly at the bottom of the movement to ensure you are balanced and your hamstrings are engaged.
Drive through the heel of your standing foot and squeeze your glutes to return to a vertical starting position.
Complete the full set on one leg before switching the weight to the other hand to train the opposite side.

Common Mistakes

Rounding the lower back during the descent
Rotating the hips open toward the side of the lifting leg
Reaching for the floor with the arm instead of hinging at the hip
Bending the standing knee excessively into a lunge position

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gluteus Maximus
Erector Spinae
Adductors
Core

Related Guides

Hamstrings · Legs