Supported Single-Leg RDL Variations
The single-leg RDL (Romanian deadlift) is often the next exercise progression for those who’ve mastered the hinge and double-leg RDL. But for some people it’s a pretty big jump from double to single-leg, and many spin their wheels and become frustrated by how hard they are to learn and progress beyond very light weight.
Why are they so difficult?
Single-leg RDLs are one of the few true unilateral/single-leg exercises out there, since there is no support at all from the non-working leg. In exercises like split squats and lunges, for example, the non-working side inevitably contributes to some degree and provides balance support and stability. Even a small contribution from the non-working makes a huge difference, drastically increasing the loading potential of the exercise and reducing the skill required to execute it. This lack of support and stability from the non-working leg (combined with the fact that most people struggle to hinge in general) makes the single-leg RDL a pretty advanced exercise that takes a lot of skill, strength, and coordination to effectively execute, especially if you want to start adding load to it.
Many runners and endurance athletes start doing single-leg RDLs to train their balance and control in a single-leg stance. But if all you’re doing is falling and flailing about every rep, are you actually doing anything to improve your balance? I would say no. You certainly aren’t building any strength and coordination like this, and if anything you’re only reinforcing bad movement patterns.
With that being said, the single-leg RDL is a phenomenal unilateral exercise for those that have the strength and coordination to do it. But if you feel like balance is the thing preventing you from learning or loading the single-leg RDL, you might want to try some supported variations. These are a good way to practice the single-leg hinge pattern and build strength in the correct muscles (primarily the glutes and hamstrings) without letting balance be the limiting factor. Here are some options:
Hold on to something – use your free arm to provide as much or as little assistance as you need, particularly at the bottom of the movement.
Rear foot wall push – you can also do this with the rear foot on a box. This is a good way to teach someone how to push their hips back.
Staggered stance – this can also be done with a barbell or dumbbells. Try to keep 80% on the front leg and 20% on the back.
Landmine RDL – the fixed path of the landmine guides every rep and provides a lot of stability and loading potential.
I think that most people should include a mix of supported and unsupported RDL variations in their training. For example, unsupported single-leg RDLs with little or no weight could be included often as part of the warm up sequence and are a good way to train balance and the connection between your foot and hip. Supported RDLs allow for more loading potential and could be included once a week as either a main or assistance lift to build strength and muscle.
Don’t assume that supported variations are inferior or “cheating.” A well-executed set of supported single-leg RDLs with a moderate weight that actually allows you to feel the glutes and hamstrings working will do more for you than bending at the waist on one leg and flailing your arms around. Meet yourself where you’re at, and do the hardest thing you can do well.
In summary, unsupported single-leg RDLs are great, and you should do them if you can. But consistently performing sloppy reps with or without weight isn’t helping your balance, strength, or athletic performance. Make the exercise more stable if your goal is to build strength in the glutes and hamstrings, and don’t let balance be the thing that limits the weight you can use or the force you produce.