Single Leg RDL's
The Single Leg RDL's is a bodyweight exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Single Leg RDL's
- 1Stand tall with feet hip-width, then shift your weight onto one leg, keeping a soft bend in that knee, brace your abs, and lightly reach your arms down by your sides or out for balance.
- 2Keeping your back flat, slowly hinge at your hips as you let the free leg reach straight back and your chest lean forward until you feel a strong stretch in the back of your standing leg, then press your foot into the floor, squeeze your glute, and return to standing, breathing in as you lower and out as you stand up.
Coach tips
- Keep your hips facing straight ahead instead of letting one hip twist open as your leg goes back.
- Think of pushing your heel back and your hips behind you rather than just reaching your chest toward the floor.
- Move slowly and with control, and keep a slight bend in your standing knee so you don’t lock it out.
Train hamstrings smarter
One rep, one set. Hypro turns the Single Leg RDL's into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Single Leg RDL's weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Single Leg RDL's fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
Related exercises
Glute Ham Raise
Hams/Glutes (Hams, Glutes) · Bodyweight
Single Leg Glute Bridge
Hams/Glutes (Hams, Glutes) · Bodyweight
Assisted Kettlebell Pistol Squat
Quads (Hams, Glutes) · Kettlebell
Cable Pull Through
Hams/Glutes (Hams, Glutes) · Cable
Cycling (Stationary)
Quads (Hams) · Machine
Deadlift
Hams/Glutes (Hams, Glutes) · Barbell