The single leg Romanian deadlift, or RDL is a highly effective exercise, particularly valued for its focus on the posterior chain muscles.
This advanced unilateral exercise is a compound movement that offers numerous benefits for strength, mobility, and injury prevention.
It that not only develops your lower back and hamstrings, but also strengthens your core muscles and improves balance.
How to do it
Stand holding two dumbbells with an overhand grip, at arm’s length, with your feet positioned about shoulder-width apart.
The movement: Bend your knees and lean forward at the waist, picking up your leg behind you in line with your torso. Keep looking up and forward as you lower the dumbbells down towards the ground either side of your supporting leg. Keep the dumbbells close to your shins as you lower them and try to get them to just touch the floor before returning back up. Do not let your elevated leg touch the ground again until the required reps are completed. Once you complete the required reps on one side, swop legs and repeat to complete one full set.
Targeted muscles
The RDL primarily targets the posterior chain, which includes the muscles along the back of your body. The main muscles worked are the hamstrings (biceps femoris, semitendinosus, and semimembranosus), glutes (gluteus maximus, medius, and minimus), and the erector spinae (lower back muscles). Secondary muscles engaged for stabilization and assistance include the adductors (inner thigh muscles), trapezius, and forearm flexors (for grip). The core muscles, including the rectus abdominis and obliques, also play a crucial role in stabilizing the torso throughout the movement.
Form tips:
- Ensure that your back remains flat throughout the entire movement and that your torso and leg move as one unit.
- Keep the leg that you are standing on slightly bent at all times to reduce stress on the joint.
- If using a single dumbbell or kettlebell, hold it in the opposite hand of the working leg.
- Keep your shoulder blades back and down throughout the entire movement.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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