Single-Leg Dumbbell RDL

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

1. Hold a dumbbell in the hand opposite your working leg and use your free hand on a rack for light balance if needed.
2. Hinge at the hip while keeping your pelvis square to the floor.
3. 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.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell
Kettlebell Sumo Deadlift	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.