Single-Leg RDL

Why Do It?

When navigating uneven terrain like scree fields or deadfall, you are constantly balancing on one leg while stabilizing a load. The Single-Leg Romanian Deadlift (RDL) builds the posterior chain strength and proprioceptive balance required for these moments.

Execution

1. Stand on one leg, knee slightly bent.
2. Hinge at the hips, reaching your free leg back while lowering your torso forward.
3. Keep your back flat and your hips square to the ground.
4. Lower until you feel a deep stretch in the hamstring of the standing leg.
5. Squeeze your glute to pull yourself back up to the standing position.

Common Mistakes

• Opening the hips (rotating the pelvis away from the standing leg).
• Rounding the back to reach the ground (range of motion comes from the hips, not the spine).
• Losing balance and putting the foot down (fight for it!).