Dumbbell Single Leg RDL

To perform a single-leg Romanian deadlift (RDL), begin by standing tall with your feet hip-width apart and shifting your weight onto one leg while keeping a slight bend in that knee. Engage your core and hinge forward at the hips, allowing your torso to lower toward the ground as your free leg extends straight behind you for balance. Keep your back flat, shoulders pulled back, and hips squared to the floor as you descend, maintaining control throughout the movement. Lower until you feel a stretch in your hamstring or your torso is nearly parallel to the ground, then drive through the standing heel and contract your glutes to return to the starting position. Move slowly and deliberately, focusing on balance and proper alignment rather than depth, and repeat for the desired number of repetitions before switching legs.