Single-leg RDL

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How to do it

Single-leg hip hinge lowering the dumbbell while the free leg extends back into a T. Neutral spine and level hips; it trains hamstring, glute and balance.

Muscles worked

Mainly isquiotibiales. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Rounding the lower back when hinging: the movement should come from the hips, not the spine.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Single-leg deadlift: what it actually gains over bilateral, per the meta-analysis

The unilateral deadlift — single-leg deadlift, single-leg Romanian deadlift — carries a promise that gets repeated a lot and checked rarely: that training one leg at a time corrects asymmetries and grows more muscle than training both. A recent meta-analysis separates the true part from the overstated one.

Kassiano, Nunes, Costa, Ribeiro, Loenneke and Cyrino published a systematic review with meta-analysis in Sports Medicine in 2025 across nine studies comparing unilateral and bilateral training. Two results, and they should not be conflated:

For hypertrophy there were no significant differences. Training one leg at a time does not grow more than training both, at equated volume. The idea that unilateral work is superior for gaining muscle does not hold up in this data.

For strength, specificity ruled. Bilateral training produced greater gains measured in bilateral tests, and unilateral training greater gains measured in unilateral tests. Improvements show up mostly when the way you measure matches the way you train.

Translated into why you would do this exercise: do not pick it expecting more muscle than a regular Romanian deadlift would give you, because the meta-analysis says there isn't any. Pick it for what it does offer and what is not in that table — the balance and hip-control demand of standing on one leg, which is the pattern of real life and of sport, and the far lower spinal load from moving half the weight.

And a note on asymmetries, which is what brings many people here: training one leg at a time lets you see the difference between sides, something the bilateral deadlift hides because the strong leg compensates. Detecting it is already useful. That unilateral work corrects it by itself is a different claim, and not the one this meta-analysis supports.

Alternative exercises

• Romanian deadlift
• Glute-ham raise
• Lying leg curl
• Seated leg curl

More Hip hinge exercises

• Conventional deadlift
• Romanian deadlift
• Band Romanian deadlift
• Sumo deadlift
• Reverse hyper on bench

Add it to your routine

Progrevia can generate a personalized routine that includes Single-leg RDL based on your level, goal and available days.

Frequently asked questions

What muscles does Single-leg RDL work?

Single-leg RDL mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Single-leg RDL should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).

Is Single-leg RDL good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.

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