Single-Leg Romanian Deadlift: 4 Steps To Mastering The Move


Single-Leg RDLs Aren't Easy

The hip hinge is a fundamental movement, and mastering it means you get to try new ways to hinge.

The single-leg Romanian deadlift tends to be a staple in many strength training programs, but it's a tough move to get right. 

For one, it requires a considerable amount of balance, coordination, and proprioception. 

Add in trunk stability, spine rigidity, and hamstring flexibility, and, you've got your work cut out for you. 

But single-leg movements are a cornerstone for stability and injury prevention. Don't skip them! 

Before you throw in the towel and decide wobbling your way through another SLRDL isn't in the stars, try these 4 progressions.

I recommend working through each of these over a series of 3-6 weeks, depending on your level of fitness. 

Add one to your weekly workout plan, and then move to the next when you've nailed it down. 

Split Stance Romanian Deadlift


  1. Grab a dumbbell or kettlebell that's a little...
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4 Progressions to a Single-Leg Romanian Deadlift


Unilateral work is an essential component of your strength program. Single-leg deadlifts are a great way to train balance, equilibrium, and proprioception.

If you feel wobbly when you attempt a standard SLRDL, then try these progressions.

Split stance RDL: I love this as an accessory move on lower body days. Stand with feet staggered and the DB or KB in a contralateral load. Loading this way helps the glute medius kick in.

Sliding RDL: The next progression is to use a slider, allowing the back leg to track behind the body while remaining on the floor.

Braced SLRDL: Next up is the braced version. The key to bracing is to help maintain balance without relying solely on the apparatus for support. If you feel you need a ton of support, then go back to split stance.

SLRDL: You can do contralateral load, double KB/DB, barbell, or any other variety. Variety is the goal. The more ways you load, the more components you work on to help improve strength, athleticism, balance, and awareness.


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