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Single-Leg RDL (Anti-Rotation)

A unilateral hinge exercise that strengthens the posterior chain while resisting rotational forces through the core.

Setup

  1. 1. Stand tall holding a dumbbell, kettlebell, or cable handle on one side
  2. 2. Shift weight onto one leg with a soft bend in the knee
  3. 3. Brace the core and set the shoulders back

Execution

  1. 1. Hinge at the hips while extending the free leg behind you
  2. 2. Keep hips square and resist any rotation
  3. 3. Lower until hamstrings are loaded with a neutral spine
  4. 4. Drive through the heel to return to standing
  5. 5. Complete all reps on one side before switching

Coaching cues

  • Brace before you hinge
  • Keep hips and shoulders square
  • Reach back through the heel
  • Move slow and controlled

Common faults & fixes

  • Rotating the torso: reduce load and focus on bracing
  • Losing balance: slow the tempo and shorten range
  • Rounding the back: reset posture and hinge less deeply

Regressions

  • Two-leg RDL with anti-rotation band
  • Single-leg RDL without rotational load
  • Reduced range of motion

Variations

  • Cable Single-Leg RDL Anti-Rotation
  • Band-Resisted Single-Leg RDL
  • Offset Dumbbell Single-Leg RDL

Programming ideas

  • 3–4 sets of 6–10 reps per side
  • Use as an accessory lift on lower-body days
  • Pair with anti-rotation presses or carries

Safety

Avoid excessive load that compromises balance Maintain neutral spine at all times Stop if hip or lower-back discomfort occurs

Competition standards

Hips remain square throughout No visible trunk rotation Controlled eccentric and concentric phases

In depth

The single-leg RDL (anti-rotation) is an advanced unilateral hinge exercise that combines posterior-chain loading with significant core stabilisation demands. By performing a single-leg Romanian deadlift while resisting a rotational force, the athlete must control hip movement, trunk alignment, and balance simultaneously.

Unlike a standard single-leg RDL, the anti-rotation element introduces a lateral or diagonal pull, commonly applied via a cable, resistance band, or offset dumbbell load. This external force attempts to rotate the torso, forcing the obliques and deep core musculature to stabilise the spine while the glutes and hamstrings drive the hinge pattern.

Primary muscles worked include the gluteus maximus and hamstrings of the working leg, which control hip flexion and extension. Secondary stabilisers such as the obliques, erector spinae, and adductors play a critical role in preventing trunk rotation and pelvic shift. The calves and upper back contribute to balance, posture, and load control throughout the movement.

This exercise has strong carryover to athletic performance, particularly in running, cutting, and loaded carries where unilateral force production and rotational control are required. It is also highly valuable in strength programmes focused on injury resilience, as it exposes asymmetries in balance, hip stability, and core engagement. When performed with control and intent, the single-leg RDL (anti-rotation) reinforces efficient force transfer through the kinetic chain.

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