One dumbbell, one leg, total posterior-chain control.
Keep your hips square to the floor. Don't let the lifting leg's hip rotate open.
The Single Dumbbell Single-Leg RDL is a Hamstrings-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your hamstrings volume for the week.
The Single Dumbbell Single-Leg RDL primarily works the Hamstrings with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
