Unlock the Power of Single Leg RDL: Target Muscles Worked

Do you want to challenge your body and work the muscles in your lower half? Single leg RDLs are a great way to do just that. This exercise is an excellent choice for those looking to build strength, stability, balance and mobility in their legs. But what exactly does single leg rdl target when it comes to muscles worked? In this blog post we’ll dive into the anatomy of single leg rdls, discuss its benefits, explore some variations of the exercise as well as alternative exercises which can be used instead. So if you’re interested in learning more about how single leg rdl works different muscle groups then keep reading.

Single Leg RDL Muscles Worked

Muscles Worked by Single Leg RDL

The single leg RDL is an effective exercise for strengthening the lower body. It works a variety of muscles, including primary, secondary, and stabilizing muscles. Understanding which muscles are engaged during this exercise can help you maximize your workout and achieve optimal results.

Primary Muscles:

The primary muscle group targeted by the single leg RDL is the glutes (or butt). This powerful muscle group helps to extend the hip joint as you move from a bent-knee position into a straightened knee position while keeping your back flat. Additionally, it helps to stabilize your pelvis throughout the movement. Other primary muscles worked include hamstrings and calves.

Secondary Muscles:

Secondary muscles used in this exercise include quads and core musculature such as abdominals and obliques. These smaller muscle groups provide stability to maintain proper form during each repetition of the movement pattern while also helping with balance control when transitioning between positions or lifting heavier weights.

Stabilizing muscles used in this exercise are those that help keep your body balanced throughout each rep of the movement pattern, such as hips abductors/adductors (inner thigh) and erector spinae (lower back). These small but important muscle groups work together to ensure that you remain stable on one foot throughout each rep of the single leg RDL so that you don’t lose balance or fall over due to uneven weight distribution or incorrect form execution.

Benefits of Single Leg RDLs

Single leg RDLs are an excellent exercise for improving balance and stability. By performing this exercise, you will be able to better control your body’s movements while standing on one foot. This can help improve coordination and reduce the risk of injury during other activities such as running or jumping. Additionally, single leg RDLs can help strengthen the muscles in your core which provide support for your spine and allow you to move more efficiently throughout daily life.

The glutes are also heavily engaged when performing single leg RDLs, making them a great way to build strength in this area of the body. Stronger glutes can lead to improved posture, increased power output during physical activity, and reduced pain in the lower back due to better hip mobility. Furthermore, stronger glutes can also help prevent injuries by providing additional stability around joints like the knees and ankles.

Finally, single leg RDLs offer numerous benefits for athletes looking to increase their performance level as well as recreational exercisers wanting to stay fit and healthy. The unilateral nature of this exercise helps develop muscular imbalances between limbs which is essential for sports that require quick changes in direction or explosive movements such as basketball or football. In addition, it strengthens stabilizing muscles that protect against common injuries like ACL tears or sprains while helping improve overall athletic performance through increased power production from both legs simultaneously

Exercise Variations for Single Leg RDLs

They can be performed with either kettlebells or dumbbells for added resistance. Here are some variations of single leg RDLs that you can try in your next workout:

Bulgarian Split Squat with Kettlebells or Dumbbells: To perform this variation, stand in a split stance position with one foot on the floor and the other elevated behind you on a bench or box. Hold two kettlebells at shoulder height and lower into a lunge position until your rear knee nearly touches the ground. Push through your front heel to return to standing while keeping your torso upright throughout the movement.

Reverse Lunge with Kettlebells or Dumbbells:

This exercise is similar to the Bulgarian split squat but instead of stepping back onto an elevated surface, you will step backward into a reverse lunge position. Start by holding two kettlebells at shoulder height then take a large step backwards as far as possible while keeping both feet pointing forward and lowering down until both knees form 90-degree angles. Drive through your front heel to return to standing before repeating on the opposite side.

Alternative Exercises for Single Leg RDLs

Alternative exercises for single leg RDLs can help you target the same muscles while providing variety in your workouts. Glute bridge variations are a great way to work the glutes, hamstrings, and core muscles without putting too much strain on your lower back. To perform a single-leg glute bridge, start by lying on your back with one knee bent and the other foot flat on the floor. Push through your heel to lift your hips off of the ground until they form a straight line from shoulder to knee. Hold this position for two seconds before slowly lowering down and repeating on the opposite side.

Lateral lunges are another exercise that targets similar muscle groups as single leg RDLs but also adds an element of balance and coordination. To perform lateral lunges, stand with feet hip-width apart holding either kettlebells or dumbbells at shoulder height with palms facing each other. Step out laterally into a lunge position then push through both legs to return to standing position before repeating on opposite side. Make sure not to let knees extend past toes when stepping out into lunge position in order to protect joints from injury or strain.

Reverse hyperextensions are an effective exercise for targeting stabilizing muscles around hips and spine while strengthening glutes, hamstrings, and lower back muscles simultaneously without putting too much pressure on them like some traditional deadlift variations do. Start by lying face down over a bench or box so that your upper body is hanging off the edge slightly above waist level while keeping your arms crossed over your chest throughout the movement (or holding onto handles if available). Slowly raise your legs up towards the ceiling using your glutes until you reach a 90 degree angle then slowly lower them back down before repeating again for the desired number of reps/sets.

FAQs in Relation to Single Leg Rdl Muscles Worked

What are single leg RDLS good for?

Single leg Romanian Deadlifts (RDLS) are an excellent exercise for developing strength and stability in the lower body. They target both the hamstrings and glutes, while also engaging core muscles to maintain balance. By performing single leg RDLS, you can further challenge your balance and coordination, as well as increase muscle activation in the targeted areas. This makes them a great choice for those looking to build overall lower body strength or improve their functional movement patterns. Additionally, single leg RDLS can be used to improve balance and stability for sports performance.

Do Single leg RDLS work your glutes?

Yes, single leg Romanian deadlifts (RDLS) are an effective exercise for targeting the glutes. The unilateral nature of this movement allows you to target each side independently and helps improve balance and stability. Additionally, because the load is held in one hand, it requires increased core activation which can help strengthen your core muscles as well. Single leg RDLS also require more coordination than traditional two-legged exercises, making them a great way to challenge yourself and take your strength training routine to the next level.

What is the difference between RDL and single leg RDL?

RDL stands for Romanian Deadlift, and is a compound exercise that targets the posterior chain muscles of the lower body. It involves bending over from a standing position with straight legs and then lowering the barbell to just below knee level while keeping your back flat. The single leg RDL is similar to its two-legged counterpart but requires more balance and stability as you perform it on one leg at a time. This variation also allows you to target each side of your glutes independently, which can help improve muscle imbalances in this area. Both exercises are great for building strength and size in the hamstrings, glutes, lower back, and core muscles.


It can be modified to target different muscle groups or increase difficulty. Alternatives such as Bulgarian split squats and step-ups also work similar muscles while providing variety in your workouts. Whatever variation you choose, make sure to focus on proper form and technique to get the most out of this powerful exercise that targets multiple single leg rdl muscles worked at once.

Are you looking for an effective way to strengthen your single leg muscles? Look no further! Neat Strength provides simple resources and exercises that will help target those hard-to-reach areas. With our easy to follow instructions, you can gain the strength and stability needed in order to reach your fitness goals. Start today by visiting us online and start building a stronger body with Neat Strength!