Single Leg RDL

The single leg Romanian deadlift is one of my absolute favorite exercises. It’s a whole body, complete, functional exercise that can be used for rehabilitation, as well as strength and conditioning purposes alike. I love this exercise for its ability to functionally work the entire lower extremity posterior chain, while simultaneously challenging one’s balance.

While many might associate hamstring exercises with the leg curl machine, the hamstrings also originate at the hip, meaning hip extension movements also target the hamstrings. Why is this significant? Because throughout normal everyday movements, it is actually hip extension, and not knee flexion, that plays a dominant role in movement and developing power in a host of activities, like walking, running, and biking. Furthermore, functional exercises, like the single leg RDL are easily transferrable to new situations and environments that closely simulate every day tasks, like picking objects off the floor while protecting your lower back.

By incorporating the RDL movement on one leg, you are now additionally challenging your dynamic balance. Exercises that challenge your dynamic balance are more functional and, for the most part, recommended over static balance exercises. It’s your dynamic balance that is relied upon in sports and fall prevention alike! 

In particular, the muscles in your calf and foot are largely responsible for making the small, postural foot changes that allow you to maintain your balance. These muscles include the posterior tibialis, peroneus longus, triceps surae muscle group, and the small foot intrinsics. These muscles are commonly weak in individuals with foot and ankle pain like plantar fasciitis. The single leg RDL is a great exercise to strengthen these muscles as they are heavily relied upon for maintaining balance during this particular movement. If done correctly, you will feel a good burn in your foot and ankle, meaning you’re using the right muscles!

Give it a shot and let us know what you think! For a more in-depth read on the single leg RDL, clink the link in bio! #RDL #hamstring #SLRDL #balance

[taffyboy]

I have never been able to touch my toes let alone get palms down and have to say, I thought this was staged. But gave it a try and WOW! Didn’t quite make after 1st set. But I’m 90% + on the way. And I’m hooked 💪👏👏

[SnakeC]

Thank you for the great content, I love this exercise.

[joshuadity]

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