The conventional single-leg Romanian deadlift is renowned for enhancing single-leg strength, stability, and balance. However, if muscle building is the goal, particularly for glutes and hamstrings, a more effective alternative exists: the bench-supported, single-leg Romanian deadlift.
While the single-leg RDL is excellent for activating hip stabilizers and generating neuromuscular adaptations, it can pose challenges due to the demands it places on balance and proprioceptive abilities. For muscle growth, an increase in stability may hinder the force output from the targeted muscles. The bench-supported version addresses this issue.
Maintaining good hip alignment during the single-leg RDL is crucial for optimal muscle stimulation. Using a bench to support the knee in this exercise keeps the hips level and enhances stability, potentially outperforming other variations like the B-stance RDL.
To execute the bench-supported, single-leg Romanian deadlift, start with a dumbbell prepared on the bench for easy positioning. Place the non-working knee on the bench, ensuring the hips are level. The resting knee should be slightly behind the working leg’s knee, and the other foot should remain flat on the floor with a slight knee bend. Center the dumbbell over the working leg and focus on pushing the hips back for glute engagement or hinge over for hamstring emphasis. Keep the dumbbell close to the thigh, tracing it down the leg, and return to the top position.
For those with height variations, modifications can be made by using a foam pad on a low bench or elevating the working leg with weight plates. The bench-supported single-leg RDL is recommended as a secondary exercise in lower-body workouts, starting with the weaker leg if applicable. Progress in weight and aim for 2-3 challenging sets on each leg with a rep range of 8-15.
