The single-leg RDL requires your back foot pointing the same direction as your front foot, a bent knee, and a flat back throughout. Most people rotate their hips or round their spine instead of loading the working hip and keeping their torso level.
Are you doing your single leg RDLs wrong? Seeing people do this move really frustrates the hell out of me because trainers will teach it to you wrong every single time. It's almost never done correctly. Most people can't even do it. So here's what you need to do. If you are doing your deadlift and your back foot turns out even a little bit, you are creating external rotation in this hip. It's not good. You want internal rotation. So both feet actually have to be faced the same direction the entire move. To do that, you want to start with all your weight on one hip. So it's almost like overexaggerating all the pressure there. Next, you're going to bend one knee. You're going to go on. So you're not going to go stiff-legged. You're going to bend that knee, put your weight on that hip from there. Then you lower. You're going to go as low as you can with a straight spine. If you're rounding your spine like this, you've gone too low. The movement should go here until you have a stable spine. Pause. And then come up. If you're doing this properly, you will see a flat back the entire time. You won't round your spine or anything like that. And you will also see on the backside, if there is a straight line across your pants, that line will not move. It's not going to raise up and switch. It's going to stay flat the entire time. Put all those moves together. If you can do it, then you can raise your weights. But that's how you truly do a single leg RDL.
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