Single-Leg RDL
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand on one leg, soft bend in the knee. Hold a dumbbell in the opposite hand. Hinge at the hip — the torso lowers forward as the free leg rises behind. The free leg and torso should move together like a see-saw — hip as the pivot. Lower until the torso is roughly parallel to the floor and the hamstring is stretched. Drive the standing hip forward to return to upright — squeeze the glute. All reps one side before switching.
Why It Works
The single-leg Romanian deadlift is simultaneously a posterior chain strengthening exercise AND a balance and proprioception drill — making it one of the most efficient hockey exercises available. It trains the glute and hamstring of the standing leg under significant load while the hip must stabilise in all planes, directly replicating the balance demands of skating on one edge. It also reveals and corrects left-right hamstring strength imbalances.
Hockey Transfer
Builds single-leg hamstring strength and balance — reduces injury risk. Three sets × 8 per leg, light dumbbell. Slow descent, drive up through the standing-leg glute.
Coaching Cues
- "Stand on one leg holding a DB or KB in the opposite hand. Hinge from the hip — opposite leg extends straight back as the torso tips forward"
- "Back flat. Feel the standing-leg hamstring stretch. Drive the hip forward to stand up. Both sides equally."
Common Mistakes
Hip rotating open — keep the hips square to the floor throughout. Free leg bent — keep it straight, in line with the torso. Looking down — neutral neck, eyes 2-3m ahead on the floor. Rushing to the advanced load before balance is established — bodyweight first.
Progression / Regression
Double dumbbell single-leg RDL — heavier load with more balance challenge.
TRX-assisted single-leg RDL — light hand support allows the balance pattern to be learned.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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