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How to Do Single-Leg Dumbbell RDL — Form, Muscles & Tips

Learn how to do the Single-Leg Dumbbell RDL: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand on one leg holding a dumbbell in the opposite hand (or both hands).
  2. Hinge at the hip, extending your non-working leg behind you as a counterbalance.
  3. Lower the dumbbell toward the floor while keeping your back flat.
  4. Lower until you feel a deep stretch in the standing hamstring.
  5. Drive through the planted heel to return to upright.
  6. Repeat for the desired number of repetitions then switch sides.