FitnessAISingle-leg RDL
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How to do it
Single-leg dumbbell RDL. Unilateral. Trains balance and proprioception. Reveals asymmetries.
Muscles worked
Mainly isquiotibiales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- High (1.2 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Rounding the lower back when hinging: the movement should come from the hips, not the spine.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
More Hip hinge exercises
Add it to your routine
FitnessAI can generate a personalized routine that includes Single-leg RDL based on your level, goal and available days.
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Frequently asked questions
What muscles does Single-leg RDL work?
Single-leg RDL mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Single-leg RDL should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).
Is Single-leg RDL good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.
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