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Exercise handout — move better, feel better.
Single-Leg RDL (Unsupported)
Freestanding single-leg Romanian deadlift. Advanced balance and posterior chain exercise for complete SI stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: dumbbell, kettlebell, bodyweight
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand on one leg, slight knee bend
- Hold dumbbell in opposite hand if using weight
- Core engaged, standing tall
No image for this step. Follow the written instruction.
Step 1 of 5
Hinge forward at hip
No image for this step. Follow the written instruction.
Step 2 of 5
Let back leg rise behind you
No image for this step. Follow the written instruction.
Step 3 of 5
Reach weight toward floor (if using)
No image for this step. Follow the written instruction.
Step 4 of 5
Keep spine neutral and hips level
No image for this step. Follow the written instruction.
Step 5 of 5
Drive hip forward to return
Breathing
- Inhale as you hinge
- Exhale as you return
Form Cues
- Hips stay level - no rotation
- Spine stays straight
- Reach long through back heel
- Control throughout
Common Mistakes to Avoid
- Hip rotation
- Rounding low back
- Losing balance
- Going too deep
Safety Information
Master supported version first.
Progressions
Heavier weight, deficit
Regressions
Supported version, bodyweight only
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.