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Bodyweight Single Leg RDL

Bodyweight Single Leg RDL

The Bodyweight Single Leg RDL is a highly effective exercise that targets multiple muscle groups, primarily focusing on the hamstrings, glutes, and lower back. This exercise is a variation of the traditional Romanian Deadlift (RDL), but it places more emphasis on balance and stability due to the utilization of only one leg at a time. By performing the Bodyweight Single Leg RDL, you can strengthen your posterior chain while also improving hip mobility and stability. This exercise is ideal for individuals of all fitness levels as it can be modified to suit different abilities. Whether you're a beginner looking to build strength or an athlete aiming to enhance performance, the Single Leg RDL can be an invaluable addition to your workout routine. Engaging in this exercise regularly can lead to improved balance and coordination, reduced risk of injury, and enhanced athletic performance. Moreover, the Bodyweight Single Leg RDL can be done practically anywhere as it doesn't require any equipment. This makes it a convenient exercise option for those who prefer working out at home or on the go. Remember to focus on proper form and make sure to engage your core throughout the movement for optimal results. To achieve the full benefits of the Bodyweight Single Leg RDL, it is recommended to incorporate it into a well-rounded workout routine that includes a combination of strength training, cardiovascular exercise, and flexibility work. Don't forget to also fuel your body with a balanced diet to support muscle growth and recovery. Remember, consistency and gradual progression are key to achieving your fitness goals with this challenging yet rewarding exercise.


  • Stand tall with your feet shoulder-width apart and arms extended down by your sides.
  • Shift your weight onto your right foot and slightly lift your left foot off the ground, while maintaining a slight bend in your knee.
  • Hinge forward at your hips, pushing your hips back and extending your left leg straight out behind you.
  • Simultaneously, reach your hands towards the ground, maintaining a neutral spine and keeping your core engaged.
  • Lower your torso towards the ground until it is parallel to the floor, and your left leg is extended straight behind you.
  • Pause for a moment in this position, then squeeze your glutes and hamstrings to return to the starting position.
  • Repeat the movement on the opposite side by shifting your weight onto your left foot and lifting your right foot off the ground.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the movement to maintain stability and balance.
  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Start with a lighter weight or no weight at all and gradually increase the resistance as you get stronger and more comfortable with the movement.
  • Perform the exercise in a controlled manner, emphasizing the eccentric (lowering) phase to work the muscles more effectively.
  • Keep your standing leg slightly bent to maintain stability and prevent locking the knee joint.
  • Avoid excessive forward or backward leaning during the movement to reduce the risk of injury.
  • Inhale during the downward phase and exhale during the upward phase to maintain proper breathing patterns.
  • Ensure that your hips are square and facing forward throughout the exercise.
  • Maintain a neutral spine by avoiding rounding or arching your back during the movement.
  • Include regular stretching exercises for your hamstrings and glutes to improve flexibility and prevent muscle imbalances.


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