The BEST Single-Leg RDL Tutorial (Romanian Deadlift)

Summary by Krater

Dr. Aaron Horschig from Squat University explains proper technique for the single-leg Romanian deadlift, covering tripod foot stability, pelvis alignment, knee bend, and common execution faults.

From the video

Answers: How do I master the single-leg RDL?

• Single-leg RDL technique
• Tripod foot stability
• Pelvis alignment
• Knee flexion in RDL
• Glute medius function
• Resistance band cueing

Exercises

• single-leg RDL · kettlebell · 8 to 10

What it concludes

• Using a tripod foot evenly distributes weight across the big toe, fifth toe, and heel to improve stability and coordination during a single-leg RDL.
• Keeping the pelvis level and pointing the back toes downward prevents the body from spinning off and properly engages the glute medius and QL muscles.
• Starting with a slight knee bend and completely locking the free leg straight out from the glute helps light up the stance leg posterior chain.
• Using a resistance band wrapped around the foot and shoulder provides tactile feedback and cues the body to maintain tension and proper plane of motion.