Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

Single-Leg RDL

DumbbellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Hamstrings, Glutes

Also lower back

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Hinge on one leg, back leg in line with your torso
  2. 2Hips stay square to the floor
  3. 3Reach the weight toward the floor

Most common mistake

Opening the hip so the body twists.

Watch a demo

Good for

  • Ranked #2 for golf
  • Loads the muscle while it’s stretched

Compare with

vs Good Morningvs B-Stance Romanian Deadliftvs Nordic Curl
B
For hamstrings
#12 of 18
See the full list →
Research
66
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 66
Target tensionStrong
Loaded stretchExcellent
ProgressionFair
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • AB-Stance Romanian DeadliftDumbbell

Takes

None yet
needed to post
280