RDLs are one of the first exercises to go when back pain enters the equation. That’s how it was for me, at least. The single leg RDL provides a back-safe RDL option, and it has many of the same benefits as the squat or the deadlift. It’s perfect if you’re looking to:
- Work on your hip hinge form
- Improve balance
- Strengthen glute and lower back muscles
And what’s even better? The single leg RDL won’t just improve your performance in the gym but also in daily life activities, such as running or walking.
We’re Back Muscle Solutions, and we break down back-safe stretches and exercises to help keep your back strong and pain-free.
Today, we’ll cover:
How to Do the Single Leg RDL
Single Leg RDL Muscles Worked
Single Leg RDL Form: 7 Pro Tips
Single Leg RDL Benefits
Single Leg RDL Variations
Our Best RDL Resources
Single Leg RDL FAQs
So by the time you’re done with this article, you’ll be performing the single leg RDL like a pro.
How to Do the Single Leg RDL
First, let’s start with how to do a single leg RDL. I’ll give the basic cues here, and if you want to go more in-depth, you can always check out the pro tips section.
1) Stand with your feet shoulder-width apart.
2) For a single leg dumbbell RDL, hold a dumbbell in your dominant hand. (For me, that’s right–so we’ll say right hand to make it easier.) Hold the dumbbell out in front of your right thigh.
3) Now, allowing a slight bend in your knee, hinge back at the hips–pushing your glutes back and maintaining a flat back.
4) As you do this, lower your torso and simultaneously lift your right leg back and behind you.
5) Now, lower the dumbbell as far as it feels comfortable to do so.
6) Then, press through the left heel and push the hips forward to raise yourself back up to the starting position.
7) Repeat for the desired amount of reps.
8) Then, switch sides.
Single Leg RDL Muscles Worked
I recommend the single leg deadlift for glutes and hamstrings primarily, but it truly is a full-body workout, which is part of what makes it such a great option for overall balance and stability.
The main muscles worked during the single leg RDL are the:
- Hamstrings
- Calves
- Obliques
- QL muscles in the lower back
- Forearms
Single Leg RDLs With Back Pain
So, are single leg RDLs a good exercise option if you have back pain?
In most cases, absolutely.
Now, my disclaimer here is that I’m not a medical expert but more just speaking from my own experience.
When I first injured my back, I couldn’t perform RDLs without incredible amounts of back pain. But my personal trainer taught me that, once you get your back mostly healed up from an injury, you can add in small doses of an exercise that might be challenging on your back, such as RDLs.
He had me use regular dumbbell RDLs, go light on the weight, and keep the reps super shallow to help build up my back. I’m still working on increasing from there.
Single leg RDLs accomplish the same exact thing.
Many people feel scared of adding single leg RDLs into their routine if they have any kind of back pain, but it’s not exactly that clear cut. Of course, you’ll want to check with your doctor, but don’t write off single leg RDLs from your routine just because you have a bit of back pain.
They just might be the ticket to strengthening your lower back and building up your back stamina.
Speaking of, back strength and health is kind of our speciality here at Back Muscle Solutions. So, are 2 tips for how to get back to the gym without back pain.
Tip #1: Use a Comprehensive Back Strengthening Program
I've had back pain stop me from enjoying my daily life in the past, but now that I'm on the other side, I can say - back pain should never stop anyone from going to the gym, picking up their child, or enjoying an active lifestyle.
Adding in strength-building exercises like the single leg RDLs to your exercise routine is just one piece of the puzzle to actually getting better and feeling back to 100%.
If you're looking to:
- Get back to the gym
- Get back to lifting heavy
- Get back to your usual active lifestyle
without limitations from back pain...
I recommend a comprehensive program, such as Back of Steel 2.0. This program is all about targeting key muscles, boosting endurance, and correcting bad habits to strengthen your back against injury and get strong again.
- No more guessing which exercises will help strengthen your back.
- Get back to giving your all at the gym.
- Complete it from home easily—just 15 minutes, 3 times a week, using dumbbells, kettlebells, and resistance bands.
Check out Back of Steel below:
Tip #2: Use Massage
If you truly want a long-lasting fix from back pain, you'll also need to add some sort of massage into the mix.
At-home massage devices are a great option because you can use them at home before your workout. The QL Claw was designed to apply precise pressure to hard-to-reach muscles that wail on your back and cause chronic pain.
Using the QL Claw as part of a regular routine, alongside stretching and strengthening exercises, can help you get back to pushing it hard at the gym and staying active without constantly worrying about your back.
Single Leg RDL Form: 7 Pro Tips
Few exercises are more finicky when it comes to perfecting your form. Plus, RDLs have a reputation for being difficult if you have any sort of back pain. For these reasons, I recommend working with a personal trainer if you’re just starting out.
Or you can always ask a team member at your gym to help check your single leg RDL form.
Think of this pro tips section as your own personal trainer. I’ve distilled the top advice and common mistakes into these 8 pro tips, so you can feel confident in your single leg RDL form as you add them into your workout routine.
Single Leg RDL Pro Tip #1: Which Hand Should Hold the Weight?
Most people use a dumbbell during their single leg RDLs, but if the exercise feels a bit too tricky for you at first, you can always build up to adding in a dumbbell later.
Once you do add the dumbbell, it technically becomes a single leg dumbbell RDL.
During a single leg dumbbell RDL, one of the first questions people ask is: which hand should hold the weight?
My answer: There is no right answer to this. It really just comes down to personal preference.
You can see our founder, Ben, performing single leg deadlifts in the video below at 5:30. Ben mentions in the video that he prefers holding the weight cross-fashion, meaning he holds the weight in the hand opposite of the working leg.
For me, I prefer this method as well because it just helps my body feel more balanced during the motion.
“Best Exercises For Gluteus Medius & Minimus (TOP 4)”
Single Leg RDL Pro Tip #2: Keep the Weight Close to You
Some people totally break form when they shift from a regular deadlift to a single leg RDL. They end up holding the weight out too far in front of them, actually extending their arm to hold the weight.
If this happens, you can really mess up the form and the muscles we’re intending to work here.
To fix this, during the single leg dumbbell RDL, picture the dumbbell just sliding down your leg–just like you would in a regular deadlift.
Single Leg RDL Pro Tip #3: Don’t Focus on How Low You Go
“How low can you go?” should NOT be a question you’re asking yourself during the single leg RDL.
Overly focusing on this aspect of the movement can shift the attention away from two very important factors:
- Maintaining a flat back
- And pushing your hips and butt back
Only go as far as you can push your hips and butt back WHILE also keeping a neutral spine. Just until you feel a nice stretch in your glutes and hamstrings.
If you start rounding your spine to go lower with your reps, then you put your lower back in a potentially compromised position.
Single Leg RDL Pro Tip #4: Take Your Shoes Off
I know this one sounds weird, but hang in there with me.
This exercise is all about balance. And where does balance start?
Your feet.
During the single leg RDL, when you raise your leg back and shift all of the weight on that one working leg, nothing will help your balance more than spreading your toes evenly and gripping the ground with your foot.
This can’t happen as well if you’re wearing shoes, which is why I recommend going barefoot for the single leg RDL. Or if feet freak you out, you can always keep your socks on.
Single Leg RDL Pro Tip #5: Avoid Opening Up Your Hips
Probably the top mistake people make during the single leg RDL is opening the hips up.
Here’s how to fix this. Picture putting a level on your back while you’re in the lowest position of the single leg RDL. This level should remain…well…level.
And your hips should be even and parallel to the floor.
If you flare out your hip on the side of the leg you’re lifting, then obviously that level becomes uneven…just like your hips.
And that’s a good sign that your form needs a check.
This is where your glute medius and QL muscles come into play. They actually work together here to help keep your hips parallel to the floor. And when you flare out that hip, you take the attention away from these important muscles
.
Both of these muscles tend to be major contributors to lower back pain, so strengthening them is pivotal for overall back strength and health.
A lot of times, people commit this error when trying to go too low in the exercise without recruiting their muscles, which is why I recommend not trying to go too low with the single leg RDL.
One tip I like to avoid uneven hips is to point your foot down toward the ground–or slightly in towards the other foot.
Single Leg RDL Pro Tip #6: Maintain a Slight Knee Bend
Some people tend to lock the knee out in the working leg, but this will actually change the way your muscles activate during the single leg RDL.
Instead, keep a soft bend in the knee during the motion.
Nothing too exaggerated, but a little knee flexion goes a long way with the single leg RDL.
Single Leg RDL Pro Tip #7: Use a Wall
As you see in the pictures, you can use a wall behind your non-working leg for extra support. This just provides a little extra support with form.
Single Leg RDL Benefits
By now, you’ve probably seen how the single leg RDL is an excellent exercise choice for muscle-building and injury prevention through strengthening back muscles.
Let’s explore some of single leg RDL benefits more in depth here.
Single Leg RDL Benefits #1: Glute and Hamstring Strength
Performing the single leg RDL for glutes and hamstrings is one of the best reasons to add this in to your routine.
What happens when you build glute and hamstring strength?
You grow in athleticism and strength for everyday tasks.
Particularly, the single leg RDL will build your strength and explosiveness in walking, running, and climbing. Plus, it will help with those daily tasks like bending over to pick up your favorite pet.
Single Leg RDL Benefits #2: Calf and Ankle Strength
Remember how I told you to perform the single leg RDL barefoot for balance?
Well, building the muscles used for balance and support is one of the best single leg RDL benefits.
Not a ton of lifting exercises at the gym will target your calves and ankle muscles, promoting overall better balance, but the single leg RDL does exactly this.
Single Leg RDL Benefits #3: Eliminate Strength Imbalances
Whenever you work one side of your body unilaterally, it gives you a chance to see any muscular discrepancies between the sides.
More often than not, it’s our dominant side that ends up just slightly stronger. That’s why I recommend starting with your non-dominant working leg. This way, you can use this leg as a gauge for how many reps you should do on your stronger side.
The whole goal is to keep your body balanced and equally strong.
Single Leg RDL Variations
There are a few single leg RDL variations and progressions you can use as well.
The B stance single leg RDL (more commonly just called the B stance RDL) is a variation where you keep your back foot on the ground–but just your toes. In this variation, you use the back foot almost like a kickstand for extra balance and support. This is a good way to build up to the more challenging single leg RDL balancing act.
Learn more about this single leg RDL variation in the article below:
“B-Stance RDL: For Glutes, How To, Benefits, Muscles Worked”
Landmine RDL: As with most landmine exercises, the landmine attachment provides extra stability because the bar follows a fixed path. If form is tripping you up, use the landmine during the single leg RDL for extra support.
Hold on to Something: And if balance is what’s getting you, there’s absolutely no shame in grabbing onto a wall or a stable surface during the single leg RDL. You can always progress up from there as you feel your balance improving.
Single Leg Dumbbell RDL: We already mentioned this, but if you’re adding a dumbbell to make it a single leg dumbbell RDL, this is a progression. Whenever you add more weight, you challenge your previous record and push yourself harder.
Our Best RDL Resources
With back health being our main focus, let’s just say we’ve perfected our form when it comes to RDLs. If this article was helpful to you, we’ve got a ton of more resources–all about how to perform different variations of the RDL with back-saving form.
Check them out below.
Articles
“B-Stance RDL: For Glutes, How To, Benefits, Muscles Worked”
“Mastering the Kettlebell RDL: Complete Guide”
“Smith Machine RDL: Everything You Need To Know”
“Glute Focused RDLs: Full Tutorial”
“How to Do Barbell RDLs: Pro Tips, Form, & Muscles Worked”
Videos
“How To Deadlift Without Hurting Your Back”
“Low Back Strengthening - RDLs With The Lower Back In Mind”
Single Leg RDL FAQs
Do single leg RDLs grow glutes?
I recommend single leg RDLs for glutes. To really target your glutes during the exercise, make sure to not round your back and to allow your hips to push all the way back.
Which hand to hold weight in single-leg RDL?
When it comes to which hand to hold the weight during a single leg RDL, it’s really up to your preference. I recommend cross-fashion-meaning that you hold the dumbbell in hand of your non-working side.
Are single or double leg RDLS better?
Single leg RDLs are a great option for building up to the double leg RDL. They also have unique benefits, such as balance and ankle strength.
What is the difference between single leg RDL and stiff leg deadlift?
The single leg RDL uses one leg at a time with a soft bend in the knee. The stiff leg deadlift uses both legs with no bend in the knee. Learn more about the stiff leg deadlift HERE.
What is the difference between B stance and single-leg RDL?
The B Stance RDL uses the back foot with the toes placed on the ground for support. The single leg RDL requires you to elevate your back foot up in the air. The single leg RDL is the harder of these RDL variations, and it requires more balance.
But if you want to focus just on the muscle work without the balance, the B stance single leg RDL could be a great option.
Sources:
[2] https://www.mdpi.com/1660-4601/19/3/1200