Single-Leg RDL primarily works the hamstrings, glutes, and balance. It is categorized as a hinge movement and uses Dumbbell.
- Primary muscles
- hamstrings and glutes
- Equipment
- Dumbbell
- Movement pattern
- hinge
- Catalog difficulty
- 4 of 5
How to do Single-Leg RDL
- Hips square, reach the floor
- Back leg is the counterweight
Common mistakes
- Twisting open — slow down, shorten range
Muscles worked
The primary catalog target is hamstrings, with glutes and balance also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Romanian Deadlift
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Romanian Deadlift · Romanian Deadlift · Hamstring Flow · Lying / Seated Leg Curl · Conventional Deadlift · Dumbbell Romanian Deadlift
Put Single-Leg RDL into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.