How to Do the Single Leg RDL

single leg RDL Demo

How to master the Single Leg RDL

  • Grab a KB or DB in your right hand.
  • Shift all your weight to your left foot.
  • Soften your left knee.
    • Soften – straight but not locked out, slight bend.
  • Hinging at the hips, push your butt back to bend forward at the waist.
  • As your right hand slides down, your right leg raises up in the air.
  • Repeat for the specified reps on one side then switch to the other.


  • Keep a proud chest.
  • The leg that goes up in the air stays in a straight line in relation to the torso.
  • Movement comes form the hips not a flexing of the spine. Push your hips back.
  • Supporting leg stays straight, but not locked out.


  1. Add a 3 – 5 second pause at the bottom of each rep.
  2. Add more weight.

Single Leg RDL Variations

  • Landmine RDL – Can be done on the LM as well. Fixed Bar – A smith machine works well.
  • Conventional – Uses a barbel / trap-bar. Allows more load.
  • Kettlebell – As seen in the picture and video above.
  • Kickstand RDL
    • with slider
    • with wall
    • stationary


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