The single-leg RDL (Romanian Deadlift) is T2 in the hinge progression — the unilateral hip hinge that trains single-leg posterior chain strength, hip stabilization, and balance simultaneously. It’s the movement that makes lower-body training functional: athletic, anti-injury, and transferable to every single-leg sport movement.
Form
Stand on one foot, slight knee bend in the standing leg (not locked — loaded). Hinge forward at the hip while extending your free leg behind you for counterbalance. Spine neutral throughout. Lower until your torso and rear leg are roughly parallel to the floor — a T shape. Hold briefly at the bottom, then drive your hips forward back to standing.
Hip square. The most common error: the hip of the free leg rotates upward (hip opening to the side) rather than staying level with the standing hip. Keep both hips square to the floor throughout.
The Stability Demand
The single-leg RDL requires your hip abductors (same muscles trained in the side plank and single-leg stand) to maintain pelvic stability while you hinge. The combination of hip hinge strength, hip abductor stabilization, and proprioceptive balance makes it more demanding than bilateral hinging despite lower absolute load.
Progression Standards
3 sets × 8 reps each side, hips square, neutral spine, consistent → Nordic Curl →
Move. Groove. Repeat. Smooth.
← Good Morning | Next: Nordic Curl →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.