Few exercises challenge mobility, balance, strength, and coordination like the single-leg Romanian deadlift (RDL). If you’ve mastered the basics, it’s time to progress with creative variations. Progressions not only elevate your fitness but also add variety to keep your routine exciting and effective.
Repeating the same exercises can lead to a plateau, but introducing progressions—through adjustments in weight, tempo, reps, or added movements—reinvigorates muscle growth and performance. These variations improve glute and hamstring strength, balance, and proprioception while reducing the risk of injuries.
Below, we explore six advanced single-leg RDL progressions, each with step-by-step guidance to ensure proper form.
1. Single-Leg RDL with One-Arm Vertical Band Row
This combines lower-body strength with upper-body pulling, enhancing core stability.
How to Do It
Anchor a band or cable at chest height.
- Hold the band in your right hand and stand on your left leg.
- Hinge forward, letting your right leg rise behind you.
- Row the band back with your right arm, then return to the start.
- Complete reps on one side, then switch.
2. Single-Leg RDL with Offset Row
A horizontal pull adds anti-rotational core work, testing your balance and symmetry.
How to Do It
- Hold a dumbbell in your right hand.
- Hinge forward on your left leg, letting your right leg rise.
- Row the dumbbell to your torso, keeping your hips and shoulders square.
- Return to standing and repeat on the other side.
3. Single-Leg RDL with Alternating Row
Dual weights add complexity and challenge your core as you alternate arm movements.
How to Do It
- Hold a dumbbell in each hand.
- Hinge forward on one leg, letting the opposite leg rise.
- Alternately row each arm, then return to standing.
- Switch sides after completing the set.
4. Single-Leg RDL from Dead Stop
Eliminating momentum forces your muscles to rely on raw strength for each rep.
How to Do It
- Place two kettlebells on the ground near your front foot.
- Hinge forward, gripping the kettlebells.
- Stand tall, then return the weights to the ground.
- Repeat for reps, then switch legs.
5. Single-Leg RDL to Skater Squat
This bodyweight progression combines hamstring and glute strength with quad-focused balance.
How to Do It
- Perform a single-leg RDL, then return to standing.
- Extend your rear leg slightly behind you.
- Lower into a squat, lightly tapping your knee to the ground or a pad.
- Stand back up and repeat.
6. Single-Leg RDL to Pistol Squat
Pairing the RDL with a pistol squat creates a total-body strength and balance challenge.
How to Do It
- Perform a single-leg RDL.
- Extend your non-working leg forward, flexing your foot.
- Lower into a pistol squat, then stand back up.
- Repeat for reps, then switch legs.
Incorporating Variations into Your Routine
- Perform one RDL variation per workout, 2–3 times weekly.
- Start with 2–3 sets of 8–10 reps per side, placing the exercise early in your workout for optimal form.
- Alternate between lower-body and upper-body variations for balanced development.
Ready to enhance your fitness? Try these progressions and unlock the benefits of improved strength, balance, and coordination!
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