Single-Leg Dumbbell RDL
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Technique
Stand on one leg holding a dumbbell in the opposite hand. Hinge forward at your hips, extending your free leg straight back behind you for balance while lowering the dumbbell toward the floor. Keep your back flat and your standing knee slightly bent. Drive your hips forward to return to standing, then complete all reps before switching legs.
Steps
- Stand on one leg with a dumbbell in the opposite hand.
- Soften your standing knee and brace your torso.
- Push your hips back as you extend your free leg behind you.
- Lower the dumbbell close to your standing leg while keeping your back flat.
- Drive your hips forward to stand, then complete all reps before switching legs.
Common mistakes
- Rounding the lower back during the hinge
- Squatting down instead of hinging at the hips
- Rotating the hips open as the free leg rises
- Holding the dumbbell too far from the standing leg
Variations
- Ipsilateral dumbbell single-leg RDL
- Two-dumbbell single-leg RDL
- Supported single-leg dumbbell RDL
- Kickstand dumbbell RDL
Related exercises
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Try ForceIndex freeFAQ
What muscles does Single-Leg Dumbbell RDL work?
Muscles: Hamstrings, Glutes, Abs.
What equipment do I need for Single-Leg Dumbbell RDL?
Equipment: Dumbbell.
Where can I do Single-Leg Dumbbell RDL?
Location: Gym, Home.
Calculators & tools
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