Contralateral Single Leg RDL
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Glutes
Hamstrings
Posterior Chain
Unilateral
Dumbbell
Kettlebell
Hinge
Balance
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Dumbbell or Kettlebell
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Intermediate-Advanced
Overview
The Single Leg Romanian Deadlift (RDL) is a unilateral hip hinge exercise that strengthens the glutes and hamstrings while improving balance and core stability. In this variation, the weight is held in the opposite hand of the working leg (contralateral loading), which increases core demand and helps reinforce balance and symmetry.
Muscles Worked
PRIMARY:
Hamstrings
Gluteus maximus
SECONDARY:
Gluteus medius
Adductors
Erector spinae
Core stabilizers
Forearms and grip muscles
STEP-BY-STEP INSTRUCTIONS
Stand tall holding a dumbbell or kettlebell in one hand.
Shift weight onto the opposite leg of the hand holding the weight (contralateral stance).
Keep a soft bend in the standing knee and brace your core.
Begin hinging at the hips, lowering the weight toward the floor while the non-working leg extends straight behind you.
Maintain a flat back and neutral spine throughout the motion.
Lower until your torso is nearly parallel to the ground or until you feel a strong hamstring stretch.
Drive through the standing heel and squeeze the glute to return tall.
Repeat for prescribed reps, then switch sides.
Variations
Perform ipsilateral loading (weight in same hand as working leg) for a simpler version
Use two dumbbells (one in each hand) for added load
Add tempo (slow eccentric) for greater hamstring engagement
Perform bodyweight-only as a regression
Benefits
Builds unilateral strength in glutes and hamstrings
Improves balance, proprioception, and stability
Contralateral load increases core and anti-rotation demand
Corrects imbalances between legs for improved performance
COACHING CUES
Push hips back. Hinge, don’t squat.
Keep chest tall and spine neutral.
Reach long with your back leg.
Drive through your heel to stand tall.
Notes
The Single Leg RDL with contralateral loading is a highly effective hinge exercise that challenges balance while building posterior chain strength. The opposite-side loading forces the core to resist rotation, making this variation especially useful for athletes and strength training.