Single-Leg Romanian Deadlift

Single-leg hinge mechanics involve ribcage drop, hip shift backward, eccentric loading of glutes and hamstrings, and full-foot contact. The single-leg hinge uses posterior weight-shift principles shared with bilateral hinge patterns. The movement uses a controlled hip hinge to load the working hamstring under tension. Progressing the split RDL involves reaching farther and driving the free leg backward to increase hip flexion demand and posterior loading. The split RDL uses a supported environment before back-foot contact is eliminated entirely. The kettlebell should be reached downward only as far as control and hamstring tension allow. A common error in the freestanding single-leg RDL is lateral trunk shift or rotation toward the free leg. The Cable Slider Hamstring RDL serves as a progression step toward performing a single-leg Romanian deadlift. The drill is intended to create a strong hamstring-focused training stimulus. The split RDL is presented as a preferred entry point because it teaches the hinge with minimal back-foot stabilization.