Single-Leg RDL unweighted

The single-leg Romanian deadlift (RDL) without weight is a one-legged hinge that trains balance, hip stability, and control through the back of your leg and glutes. It is usually done as a warm-up or cool-down drill, working both sides equally.

Stand tall with your feet hip-width apart. Shift your weight onto one foot and keep a soft bend in that standing knee. Let your arms hang naturally at your sides.

Push your hips back and hinge forward, lowering your torso toward the floor as your free leg reaches straight behind you. Keep your back flat and your hips level. Stop when you feel a gentle stretch in the standing leg or when your torso is close to parallel with the floor. Squeeze your glute and stand back up, bringing your back leg down under control.

Exhale as you hinge, and breathe in as you return tall. Keep your core lightly braced so your ribs stay down and your spine stays neutral. Easier: use a smaller hinge and let your back toes tap the floor for balance. Harder: hinge deeper, slow the lowering phase, or pause briefly at the bottom.

Fault: The standing knee collapses inward or locks out fully. Fix: Keep a soft bend in the knee and push it outward so it tracks over your toes.

Fault: The lower back rounds or shoulders fall forward. Fix: Keep a long spine, ribs down, and eyes focused a few feet ahead on the floor.

Fault: The hips twist open toward the lifted-leg side. Fix: Square your hips to the ground and only hinge as far as you can while keeping them level.

Fault: You lose balance and step around. Fix: Move slower, reduce the range of motion, and lightly tap the floor with your back foot until control improves.