Single-Leg RDL Mistakes to Avoid
Hips rotating open — the most common error. Keep hips square to the floor. If the free leg's hip opens, you're rotating.
Rounding the back — same as any RDL. Flat back throughout. If it rounds, you've gone too deep.
Rushing — balance takes time to develop. Go slow. 3 seconds down, 2 seconds up. Speed kills form on this exercise.
Free leg bending — keep the back leg straight. A bent back leg means you're not using it as a proper counterbalance.
Single-Leg RDL FAQ
Why is the single-leg RDL so wobbly?
It demands significant balance and hip stability that most people haven't developed. Start with bodyweight or very light weight. It takes 2-4 weeks of practice before the balance feels natural.
Which hand holds the weight?
Opposite hand to the standing leg (contralateral) is standard — it naturally counterbalances. Same-side (ipsilateral) is harder and adds more core demand. Start contralateral.
How deep should I go?
Until you feel a strong hamstring stretch — typically when your torso is parallel to the floor. Don't sacrifice a flat back for extra depth. Your hamstring flexibility determines the range.
Is this good for athletes?
One of the best — it trains the exact single-leg hip extension pattern used in running, jumping, and cutting. Most sports performance coaches program single-leg RDLs heavily.