What muscles does Single-Leg RDL work?

Single-Leg RDL primarily targets the Hamstrings, Glutes, with secondary involvement from the Core. It is a compound hinge movement.

What is the best rep range for Single-Leg RDL?

The typical effective rep range for Single-Leg RDL is 8 to 12 reps per set using Dumbbells.

What are the most common mistakes on Single-Leg RDL?

Common form errors on Single-Leg RDL include: Opening hips outward; Rounding lumbar spine. Focus on: Extend back leg straight behind for balance; Hinge forward at hip of standing leg; Keep hips square to the ground.

All Exercises

Hinge · Compound

Single-Leg RDL

Targets Hamstrings, Glutes with an optimal working range of 8–12 reps.

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Primary Muscles

Hamstrings, Glutes

Secondary: Core

Typical Rep Range

8–12 reps

Hamstring Dominant

Equipment Tier

Dumbbells & Bands

Dumbbells

Movement Profile

Intermediate · Unilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Single-Leg RDL:

1 Extend back leg straight behind for balance
2 Hinge forward at hip of standing leg
3 Keep hips square to the ground

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Opening hips outward
✕ Rounding lumbar spine

Substitutions & Variations

Similar Exercises to Single-Leg RDL

Hinge Dumbbells & Bands

Coaching Cues & Execution

Common Mistakes to Avoid

Similar Exercises to Single-Leg RDL

Dumbbell RDL

Kettlebell Swing

Cable Pull-Through

Conventional Deadlift

Deficit Deadlift

Glute-Ham Raise