Single-Leg RDL
Muscles worked: Hamstrings (assisted by glutes, back, forearms).
How to do it
- Hold a dumbbell in one or both hands and stand on one leg.
- Keep your hips square to the floor - do not let the free hip open up.
- Hinge forward, reaching the back heel toward the wall behind you.
- Lower until you feel a hard stretch in the standing hamstring, back flat.
- Drive the hips forward to stand tall, then repeat before swapping legs.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hips square to the floor
- Reach the back heel to the wall behind you
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Romanian Deadlift - hamstrings
- Good Morning - hamstrings
- Seated Leg Curl - hamstrings
- Single-Leg Hamstring Curl - hamstrings
Track the single-leg rdl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.