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Exercise Guide

Bodyweight Single Leg RDL: Does your pelvis open to the side?

Keep both sides of your pelvis level as you lean forward. Keep it from opening to the side.

Bodyweight Single Leg RDL: Does your pelvis open to the side? video cover
Watch on YouTube Shorts (in Korean)

How to fix it

  1. Keep the knee of your standing leg slightly bent instead of locking it.
  2. Push your hips back as you lean forward, keeping both sides of your pelvis level.
  3. Extend your back leg behind you in a straight line with your torso.
Caution Do not round your lower back as you lean forward.

The app sets the reps for your next set

(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 11 reps per side using your bodyweight as planned in your last workout, the app increases your reps to 12 per side. When you log your sets, GYMKC reads your last set and recalculates the reps for your next set.

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How high should you raise your back leg?

Sources differ. Some suggest extending your back leg as high as possible. Others suggest raising it only as far as is comfortable.

See this exercise in detail

Bodyweight Single Leg RDLStarting position · Movement · Breathing · Cautions · Exercise info · Related exercises

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Dumbbell Hip Thrust

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Treadmill Running

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Sources

  1. Otani R et al., International Journal of Sports Physical Therapy (2025)
  2. Kabalkin A·Dunsky A, International Journal of Exercise Science (2026)
  3. Myer GD et al., Journal of Strength and Conditioning Research (2012)
  4. McCunn R et al., International Journal of Sports Physical Therapy (2017)
  5. ACE, Exercise Library · Single-leg Romanian Deadlift
  6. StrongFirst, The Single-leg Deadlift: The Most Underutilized and Powerful Skill
  7. Girls Gone Strong, How to Do a Single-Leg Romanian Deadlift: A Step-by-Step Guide for Beginners
  8. Namsawang J et al., Journal of Exercise Science and Fitness (2024)
  9. Kamandulis S et al., Journal of Human Kinetics (2024)
  10. Liang F et al., Scientific Reports (2024)

This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.