Own Every Range
← Back to library

VIDEO DEMO

Barbell single-leg RDL

Progression of Single-Leg RDL

YouTube · GPS Human PerformanceBarbell Single-Leg Romanian DeadliftWatch the demonstration

PROGRESSION · HOW TO DO IT

Barbell single-leg RDL

These steps are written specifically for the Barbell single-leg RDL. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Barbell single-leg RDL. Set the bar securely and keep it close to your center of mass throughout the rep.

  2. 02
    Move the pattern

    Reach the free heel backward as your chest tips forward and the standing hip moves behind you.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support.

  4. 04
    Finish with control

    Stop before the pelvis opens, then press through the standing foot and bring the hips forward to stand. Stop before the pelvis opens.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

HAMSTRINGS / 30

Long rangeLong range

Barbell single-leg RDL

Sets: 3–4 · Reps: 5–10 per side

Barbell single-leg RDL is a progression of Single-Leg RDL. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The working hip folds while the pelvis resists opening, lengthening the hamstrings and challenging control in the frontal and transverse planes.