Published on December 23, 2025,
By Pawan,
The single-leg RDL is trending across U.S. gyms for good reason — it builds power, balance, and serious posterior chain strength. Here’s why experts consider it one of the smartest moves you can add to your program.
 |
| What does single leg RDL do? |
Highlight Key Points:
- The single-leg RDL builds balance, coordination, and unilateral strength.
- It targets hamstrings, glutes, and the stabilizing core muscles.
- Perfect for athletes, runners, and anyone looking to fix muscle imbalances.
- Requires minimal equipment but delivers major strength and mobility benefits.
- Trainers recommend mastering form before adding heavy resistance.
Trainers Say the Single-Leg RDL Unlocks Hidden Lower-Body Power — Here’s Why It’s Blowing Up in Gyms Right Now
Trainers Say the Single-Leg RDL Unlocks Hidden Lower-Body Power — Here’s Why It’s Blowing Up in Gyms Right Now .Discover why fitness coaches swear by the single-leg Romanian deadlift (RDL) for balance, glute strength, and hamstring stability.
Learn its benefits, proper form, and beginner tips to master this trending strength move.
The Single-Leg RDL Is Taking Over Gym Floors — Here’s What It Actually Does
If you’ve been scrolling through fitness TikTok or watching your gym’s strength racks lately, you’ve probably seen lifters balancing on one leg, hinging at the hips, and smoothly lowering a dumbbell toward the floor.
That move? The single-leg Romanian deadlift (RDL) — a powerhouse strength exercise that’s become a top pick for trainers, athletes, and recreational lifters alike.
So what’s behind the sudden rise of this one-legged hinge? Strength coaches say it’s the hidden key to long-term lower-body health, stability, and athletic power.
Why the Single-Leg RDL Works
Unlike most lower-body exercises that load both legs equally, the single-leg RDL forces one side of the body to carry the full load. By doing this, you isolate each leg to identify — and correct — side-to-side imbalances that can affect athletic performance or lead to injuries.
Certified strength and conditioning coach Dr. Emily Kent notes, “The single-leg RDL doesn’t just build muscle — it teaches your body better control and awareness. That’s invaluable for real-world movement.”
Mechanically, the move emphasizes the posterior chain — the hamstrings, glutes, and lower back — while requiring your core and stabilizing muscles to fire actively. The body has to work as a unified system to stay balanced through the full range of motion.
The Muscle Breakdown
Here’s what’s really working when you perform this move right:
- Gluteus Maximus & Medius: These muscles generate hip extension power and stabilize the pelvis.
- Hamstrings: Responsible for controlling hip hinge descent and driving upward extension.
- Core & Obliques: Keep your torso aligned while preventing rotation.
- Ankle and Foot Stabilizers: Strengthen balance and proprioception, improving coordination.
This makes the single-leg RDL a rare hybrid — it’s both a strength and neuromuscular control exercise.
Functional Strength: Why Athletes Love It
From football players to marathon runners, athletes rely on one-leg movements constantly — sprinting, jumping, pivoting, or decelerating. The single-leg RDL trains those exact movement patterns under controlled tension.
When performed consistently, it can improve running mechanics, enhance jump height, and reduce injury risk, especially in the knees and lower back.
That’s why major collegiate and professional trainers have made it a staple. “It’s one of the top movements we program for balance and hamstring integrity,” says Coach Mike Duran, a U.S.-based performance specialist. “If you want real-world strength, you can’t skip unilateral work.”
How to Do the Single-Leg RDL (The Right Way)
Form matters more than load here. To perform it properly:
- Start: Stand tall holding a dumbbell or kettlebell in one hand (same side as the working leg).
- Hinge: Slightly bend your standing leg. Keep your back flat and hinge at the hips, allowing your free leg to extend straight behind you.
- Lower: Slowly lower the weight toward mid-shin level while maintaining a straight spine.
- Return: Drive through the heel of your standing leg to come back up, squeezing your glutes at the top.
Avoid rounding your spine, twisting your hips, or letting your lifted leg swing. Controlled tempo and balance are everything.
Beginner Tips
If you’re new to this move:
- Start Bodyweight-Only: Master the hinge before adding resistance.
- Use Support: Hold a wall or dowel for balance in early practice.
- Film Your Form: Check that your hips stay level and your back remains neutral.
- Go Light on Load: When ready, start with a light dumbbell or kettlebell.
Even seasoned lifters should prioritize precision over weight. Poor technique defeats the purpose.
How Often Should You Do It?
You can slot the single-leg RDL into your routine 2–3 times per week. It works equally well as:
- A warm-up activation move before squats or deadlifts.
- A main lift on lower-body days with heavier loads.
- A balance and stability drill in athletic training circuits.
Consistency pays off — within a few weeks, you’ll feel smoother leg drive, improved posture, and more body awareness with every rep.
Why It’s Trending in 2025
Trainers predict that 2025’s biggest fitness shift is toward functional, mobility-driven strength work — and the single-leg RDL fits that perfectly. Post-pandemic, gymgoers care less about bulking up and more about moving well, staying injury-free, and aging strong.
The single-leg RDL’s viral appeal is no surprise: it looks impressive in motion and delivers visible strength results without needing complex equipment. For fitness apps and bootcamps, it’s become a showcase move — challenging, aesthetic, and deeply effective.
The Bottom Line
The single-leg RDL is more than a trend — it’s a foundational movement for balance, injury prevention, and athletic performance. Whether you’re chasing more power, symmetry, or stability, this exercise deserves a permanent place in your routine.
Read More : Trainers Say the Single-Leg RDL Unlocks Hidden Lower-Body Power