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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