Single-Leg Deficit RDL
strengthenhipadvancedactiveHamstring length
2 × 10 reps per side
How to do it
- After mastering an unloaded floor-level single-leg RDL, stand on a low, stable platform beside a support.
- Hold a light dumbbell or kettlebell in the opposite hand.
- Hinge at the hip with a soft fixed knee angle, keeping the pelvis square and the weight close.
- Lower only through a controllable range with mild-to-moderate hamstring tension.
- Drive the hip forward to stand tall, squeezing the glute at the top.
Form cues
- Keep the pelvis square and use nearby support if balance limits control.
- Move slowly on the way down without chasing deficit depth.
- Stop for back, hamstring or balance-related pain.
- Keep your weight in the stance heel.
Muscles worked
Stretches: hamstrings
Strengthens: hamstrings, gluteus maximus, core stabilizers
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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