Single Leg RDL

Single-leg Romanian deadlift used dynamically to prepare the hamstrings while challenging lower-extremity stability.

Exercise Video

The video shows the hip hinge and return on each leg.

Execution

Stand on one leg. Lower the upper body toward the ground while the opposite leg rises behind you. Maintain stability, hold the stretch for one second, return to standing and repeat on the other leg.

Targeted Musculature

Hamstrings

Purpose

Reducing injury risk · Optimizing power-production capabilities · Improving flexibility · Improving stability

Book Technique and Related Exercises

Balance on one leg as the torso hinges forward and the other leg extends behind you. Return upright before switching sides. The book pairs hamstring mobility with single-leg stability.

Continue with: SL RDL and Quad Stretch and Romanian Deadlift. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.

From the book: 5.16 Single Leg RDL