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Single-Leg RDL (Barbell)

A single-leg RDL fuses heavy posterior-chain loading with a serious balance challenge — building hip bone and fall-resistance at once.

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How to dose it

Sets
3
Reps
6–8 each
Intensity
RPE 7
Rest
90 s

Bone load

Spine
Hip
Wrist

Equipment

barbell

Set up

  1. 1Stand on one leg holding a barbell, soft knee.

Do this

  • Hinge the hips back as the free leg reaches behind
  • Keep the hips level and back flat
  • Return to standing tall

Avoid this

  • Opening the hips to the side
  • Rounding the back
  • Wobbling without control

Safety

Master the bodyweight and dumbbell versions first. Have support nearby.

Progress or regress

Make it easier

Single-Leg RDL (Dumbbell)Kickstand Hinge

Make it harder

This is the most advanced version.

Go to today’s session