Romanian Deadlift Unilateral

Romanian deadlift unilateral (single leg RDL or one-leg Romanian deadlift) is the one-legged variation where you stand on one leg while bending forward from your hip. Your free leg extends behind you as you bend forward, creating a T-shape with your body. This variant is much more challenging than the bilateral version because it combines balance, stability and single-leg posterior chain strength. It is a functional exercise often used in sports-specific training and rehabilitation.

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Romanian Deadlift Unilateral

Purpose of the exercise

Strength exercise for the hamstrings, glutes, lower back, core and ankle stabilisers of the stance leg. Improves single-legged posterior chain strength, balance, proprioception and functional stability. Also effective for identifying and correcting left-right asymmetry and developing anti-rotational core strength under one-legged loading.

Supplies

Dumbbell, kettlebell (or bodyweight for beginners)
Sufficient space to bend forward
Optional: wall or TRX for balance support
Flat, stable surface

Starting position

Stand on one leg
Hold dumbbell(s) in hand(s) in front of you
Knee slightly bent on stance leg (10-15 degrees)
Keep your torso upright
Free leg slightly behind you or next to stance leg
Tighten your core
Look at the ground in front of you

Implementation

Start movement by moving your hip backwards
Bend forward from your hip (hip-hinge)
Let your free leg stretch behind you as a counterbalance
Keep your standing leg knee in slight flexion
Lower weight(s) to the ground (follow gravity)
Bend until your body is parallel to the ground (T-shape)
Keep your hips square (no rotation - very important)
Keep your back neutral
Push back up via your heel of stance leg
Bring your free leg back to starting position
Tighten your buttock of stand leg at the top

Points of interest

✓ Keep your hips square (no rotation - most important cue)
✓ Keep your back neutral (don't round)
✓ Stretch your free leg behind you as a counterbalance
✓ Feel your stance hamstring and buttock work
✓ Keep your core taut for stability
✓ Push through your heel to come up
✓ Breathe in on lowering, out on rising
✗ Avoid rotation of your hips or shoulders (biggest mistake)
✗ Don't round your lower back
✗ Don't let your free leg drop to the ground
✗ Don't lose your balance (use support if necessary)
✗ Do not bend your standing leg knee further during movement
✗ Don't go beyond your flexibility and balance allowance

When this exercise?

This exercise is suitable for advanced athletes who want to develop single-leg posterior chain strength and balance. Ideal for sports-specific training (football, athletics, skiing). Highly effective for identifying and correcting hamstring/ankle asymmetry. Perfect in late rehabilitation phase after hamstring or hip injuries (in consultation with physiotherapist). Also valuable as an accessory exercise after bilateral deadlifts for additional one-legged work. Suitable for functional training programmes and for improving balance and proprioception. NOT suitable for beginners - build bilateral RDL strength and basic balance first. Start with bodyweight or very light weight and focus on keeping your hips square (no rotation).

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.