Dumbbell Single-Leg RDL

HingeDB

Single-leg hinge with a dumbbell in one or both hands, training the posterior chain unilaterally while demanding balance and hip stability — a staple accessory in nearly every S&C program.

Demo: Squat University

Sets

3

Reps

8-12 per side

Rest

1 min

Contraindications

Poor balance/vestibular dysfunction — use the B-stance regression or hold support. Acute hamstring strain — reduce range and load significantly.

Setup

Stand on the working leg, dumbbell in the hand opposite the stance leg (contralateral) or in both hands.

Execution

  1. 1Hinge at the hips as the free leg extends straight behind you
  2. 2Lower the dumbbell toward the floor, keeping it close to the shin
  3. 3Keep hips square and level throughout the descent
  4. 4Stop at your end range while maintaining balance and back position
  5. 5Drive through the stance heel and squeeze the glute to return upright

Key cues

  • Same hand, same foot planted; free leg counterbalances
  • Square hips, no rotation
  • Long, straight line from head to heel
  • Soft knee bend on the stance leg
  • Control the descent, don't rush

Common faults

  • Rotating the hips open
  • Rounding the back
  • Reaching forward with the dumbbell instead of hinging back
  • Losing balance and turning it into a wobble rather than a controlled hinge
  • Bending the stance knee excessively, turning it into a lunge

Tweaks

  • Two-dumbbell version for symmetrical loading
  • Supported/B-stance version for balance assistance
  • Slow eccentric tempo for hypertrophy

Regressions

Dumbbell B-Stance RDL

Muscles

Primary: Hamstrings, Gluteus Maximus

Secondary: Core, Hip Stabilizers

Notes

One of Bret Contreras's most-recommended unilateral posterior chain builders.

Sources

Attribution: Bret Contreras