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Strengthadvanced
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.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 6–8 each
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
barbell
Written exercise guide
Single-Leg RDL (Barbell)
Set up
- Stand on one leg holding a barbell, soft knee.
Movement cues
- 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
Make it harder
No progressions are listed here. Ask your clinician about adaptations.