Single-Leg Deficit RDL

strengthenhipadvancedHamstrings (front leg)

Content last reviewed: 2026-07-06

Single-Leg Deficit RDL — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Stand on one leg on a low step or plate to create a deficit for extra range.
Hold a light dumbbell or kettlebell in the opposite hand.
Hinge at the hip, sending the free leg straight back as the torso lowers, keeping a flat back.
Lower until you feel a strong hamstring stretch, letting the weight track close to the shin.
Drive the hip forward to stand tall, squeezing the glute at the top.

Form cues

Flat back and long spine the whole way down
Small soft bend in the standing knee — then keep it fixed
Move slowly on the way down to load the stretch (eccentric)

Dosage

Frequency: 2–3×/week
Volume: 3 sets × 6–8 reps each side
Tempo: 3 s lowering
Start light and add load only with a flat back.

Muscles worked

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

erector spinae — anatomical illustration — erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings

Strengthens: hamstrings, gluteus maximus, erector spinae

Target muscles

Hamstrings Gluteus Maximus Erector Spinae

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk Curl PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Thera-Band Kicks (Dynamic Reflexive Stabilization)