Library / Hamstrings
Single-Leg Dumbbell RDL
Dumbbell · Hinge · Compound
HamstringsGlutes CoreErector Spinae
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Core, Erector Spinae
- Equipment
- Dumbbell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Hold a dumbbell in the hand opposite your working leg and use your free hand on a rack for light balance if needed.
- Hinge at the hip while keeping your pelvis square to the floor.
- Feel a deep stretch in the standing leg's hamstring before driving through your heel.
Joint & safety considerations
No specific joint contraindications are flagged for Single-Leg Dumbbell RDL. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.