Single Leg RDL vs Bulgarian Split Squat: Benefits & Muscles Worked

Key Takeaways

• Single Leg Romanian Deadlifts (RDLs) primarily target the posterior chain (hamstrings, glutes, lower back) through hip-hinge patterns.
• Bulgarian Split Squats engage multiple muscle groups through vertical squatting movements, with balanced activation of glutes, quadriceps, and hamstrings.
• Both exercises significantly improve balance and coordination while addressing muscle imbalances between your left and right sides.
• Bulgarian Split Squats allow for heavier loading potential with reduced spinal compression compared to bilateral squats.
• SOLE's SW180 Adjustable Dumbbells provide the progressive resistance essential for both exercises with 16 weight options from 5–80 pounds, while the Equipment Mat supports proper stability during single-leg work.

Why Unilateral Training Transforms Your Lower Body Strength

Choosing between Single Leg Romanian Deadlifts (RDLs) and Bulgarian Split Squats shouldn't be an either/or decision. Both unilateral powerhouses deliver unique benefits that can transform your lower body development in ways bilateral exercises simply can't match. 

The real question isn't which exercise is superior, but how to make the most of the specific advantages of each to achieve your training goals.

Unilateral training forces each side of your body to work independently, preventing compensation patterns and revealing hidden weaknesses. 

When you perform a traditional squat or deadlift, your dominant side often compensates for weaknesses in your non-dominant side. 

This compensation mechanism can mask imbalances and eventually lead to performance plateaus or injury. 

Single Leg RDL: The Ultimate Posterior Chain Builder

The Single Leg Romanian Deadlift stands as the premier unilateral movement for posterior chain development through hip-hinge patterns targeting hamstrings, glutes, and erector spinae.

Perfect Single Leg RDL Form: Step-by-Step Guide

Proper Single Leg RDL execution requires mastering the hip-hinge pattern while maintaining balance, with progression from bodyweight to loaded variations using dumbbells.

• Starting position: Stand on the Equipment Mat with feet hip-width apart, holding a dumbbell in the hand opposite to your working leg. 
• Balance initiation: Shift your weight to one leg while maintaining a slight knee bend. 
• Hip hinge: Push your hips backward while extending your non-working leg behind you, forming a straight line from head to heel.
• Lowering phase: Lower the weight toward the floor while keeping your back flat, descending until you feel a stretch in your hamstring. 
• Return phase: Drive through the heel of your standing leg, squeeze your glute, and return to the starting position.

Major Muscles Targeted by Single Leg RDLs

The Single Leg RDL's effectiveness comes from its ability to simultaneously engage multiple posterior chain muscles with high intensity. 

Your hamstrings work eccentrically during the lowering phase and concentrically during the lift, creating optimal conditions for strength and hypertrophy development. The gluteus maximus functions as both a hip extensor and external rotator during the movement, receiving tremendous stimulation even with moderate loads.

Your erector spinae muscles work isometrically to maintain spinal position throughout the exercise, developing crucial lower back strength and endurance. 

Meanwhile, the core musculature, particularly the obliques and transverse abdominis, must fight against rotational forces, enhancing functional strength that transfers to athletic movements.

Benefits of Single Leg RDL

Beyond muscle development, Single Leg RDLs deliver remarkable proprioceptive benefits. Your body must constantly make micro-adjustments to maintain balance, training the nervous system to respond more efficiently to stability challenges. 

This translates directly to improved athletic performance in sports requiring rapid direction changes or single-leg stability.

From a practical perspective, Single Leg RDLs allow effective training with minimal equipment. You can achieve substantial muscle activation with bodyweight alone, making this an ideal exercise for home workouts. 

Common Form Mistakes That Sabotage Your Results

The most frequent error in Single Leg RDLs is rounding the lower back, which shifts stress away from the hamstrings and onto the spine. This reduces the exercise's effectiveness and increases injury risk. Maintain a neutral spine position throughout the movement, thinking about hinging from the hips rather than bending at the waist.

Another common mistake is rotating the hips during the movement. Your hips should remain level with the floor throughout the exercise, resisting the natural tendency to open up toward the side of your lifted leg. Imagine balancing a cup of water on each hip bone—neither should spill during the movement.

Finally, many lifters fail to achieve full range of motion, either by not lowering far enough or by not fully extending the hip at the top. 

To maximize hamstring engagement, descend until you feel a significant stretch in the working leg hamstring. At the top, focus on achieving full hip extension by squeezing the glute.

Bulgarian Split Squats: Quad-Building Powerhouse

While the Single Leg RDL reigns supreme for posterior chain development, the Bulgarian Split Squat stands as the unrivaled unilateral exercise for quadriceps development.

Mastering Bulgarian Split Squat Technique

Your stance should position your front foot far enough forward that when you descend, your knee remains stacked over your ankle, never pushing forward past your toes. 

This front-foot position is critical; too close creates excessive knee strain, too far creates balance issues.

The descent phase requires maintaining an upright torso. Unlike a lunge where some forward lean is acceptable, the Bulgarian Split Squat demands vertical torso positioning to maximize quadriceps engagement. 

Descend until your front thigh reaches parallel with the floor, or slightly lower if mobility allows. Drive through the heel and midfoot of your front leg to return to the starting position.

• Setup: Position rear foot on bench, front foot far enough forward for proper knee alignment 
• Posture: Maintain vertical torso throughout the movement 
• Descent: Lower until front thigh reaches at least parallel to floor 
• Ascent: Drive through heel and midfoot, engaging quad and glute

Primary Muscle Groups Activated During Bulgarian Split Squats

The quadriceps serve as the primary movers in the Bulgarian Split Squat, with all four heads receiving substantial stimulation throughout the movement. 

The vastus lateralis (outer quad) and vastus medialis (inner quad) are particularly activated, making this exercise excellent for building balanced quad development. 

Many lifters find the Bulgarian Split Squat creates more intense quad activation than bilateral squats because the unilateral nature prevents compensation patterns.

While quads dominate the movement, the glutes receive significant stimulation, particularly at the bottom portion of the exercise. The gluteus maximus works to extend the hip as you rise from the bottom position, while the gluteus medius and minimus work as stabilizers.

Benefits of Bulgarian Split Squats

The athletic performance benefits of Bulgarian Split Squats extend well beyond muscle development. The exercise creates sport-specific strength that transfers directly to running, jumping, and changing direction. 

By training each leg independently, you develop the kind of unilateral power needed for acceleration and deceleration in competitive sports.

From a functional perspective, Bulgarian Split Squats enhance hip mobility and ankle dorsiflexion—two movement patterns that commonly limit performance in traditional squats. 

Perhaps most importantly, Bulgarian Split Squats allow for heavy loading with reduced spinal compression compared to back squats. This makes them an excellent alternative for those with back issues.

Fixing the Most Common Split Squat Errors

The most frequent technical flaw in Bulgarian Split Squats is excessive forward knee travel, where the front knee extends well beyond the toes during the descent. This creates shear forces at the knee joint and reduces glute engagement. 

To correct this, focus on initiating the movement by sitting back with your hips rather than driving your knee forward.

Another common issue is torso lean, where the upper body tilts forward during the descent. This shifts emphasis away from the quads and places more stress on the spine. Maintain a tall chest position by engaging your core and focusing on a vertical up-and-down movement.

Finally, many lifters struggle with rear foot placement and pressure. Your rear foot should serve primarily as a balance point, not a significant force producer. 

Quick Comparison: Single Leg RDL vs Bulgarian Split Squat

Build Complete Unilateral Lower Body Strength With SOLE

The SW180 Adjustable Dumbbells provide essential progressive resistance for both exercises, while the Equipment Mat and SW116 Weight Bench support proper stability and positioning.

Ready to develop comprehensive lower body strength through a strategic combination of Single Leg RDLs and Bulgarian Split Squats? The SOLE SW180 Adjustable Dumbbells provide the progressive resistance essential for both exercises with 16 weight options from 5–80 pounds. 

Start with 10–15 pounds for Single Leg RDLs learning the hip-hinge pattern, progressing to 30–50 pounds for advanced posterior chain development. For Bulgarian Split Squats, begin with 15–25 pounds, advancing to 40–70 pounds, building substantial quadriceps strength.

The Equipment Mat provides essential stability support with superior cushioning, protecting the standing foot during Single Leg RDLs and front foot during Bulgarian Split Squats. The generous 36.5" x 78" size accommodates full movement patterns, while the non-slip surface prevents foot sliding crucial for maintaining proper balance and form.

The SW116 Weight Bench is the ideal elevated platform for Bulgarian Split Squats through 9 adjustable positions, allowing progressive range of motion development as hip mobility and strength improve. The rock-solid construction prevents wobbling during intensive loaded sets.

Check out SOLE’s fitness equipment today!

Frequently Asked Questions (FAQs)

Which exercise is better for fixing muscle imbalances?

Both exercises effectively address muscle imbalances, but their focus differs based on which imbalances you're targeting. Single Leg RDLs excel at correcting posterior chain imbalances between your left and right sides, particularly in the hamstrings and glutes. If you notice one hamstring is consistently tighter or one glute appears less developed, prioritizing Single Leg RDLs can help restore balance. Bulgarian Split Squats are superior for addressing quad development discrepancies and hip stabilizer weaknesses. 

Can beginners safely perform single leg RDLs and Bulgarian split squats?

Beginners can absolutely perform these exercises, but proper progression is essential. Focus first on the hip hinge movement before adding the balance component. Only after mastering the bodyweight version should you add external load. For Bulgarian Split Squats, beginners should begin with static split squats (both feet on the floor) to learn the basic movement pattern. Progress to elevating the rear foot on a low step (4-6 inches) before attempting full bench height.

How many sets and reps should I do for each exercise?

The optimal set and rep scheme depends on your training goals. For strength development, perform 3–5 sets of 4–8 reps per leg with heavier loads, resting 2–3 minutes between sets. This approach maximizes neural adaptations and force production capabilities.For hypertrophy (muscle growth), aim for 3–4 sets of 8–12 reps per leg with moderate loads (20–40 pounds) and shorter rest periods (60–90 seconds). This creates the metabolic stress and mechanical tension needed for muscle development. 

Will these exercises help improve my squat and deadlift numbers?

Absolutely. Single Leg RDLs improve posterior chain strength, hip hinge mechanics, and back position awareness. Bulgarian Split Squats directly transfer to squat performance by building quad strength, enhancing ankle mobility, and improving core stability under load. 

How does SOLE equipment support comprehensive Single Leg RDL and Bulgarian Split Squat training?

SOLE equipment provides the complete foundation for both Single Leg RDLs and Bulgarian Split Squats through progressive resistance, proper stability support, and structured programming. The SW180 Adjustable Dumbbells are essential for both exercises, offering 16 weight options from 5–80 pounds for systematic progression. The Equipment Mat provides essential stability support for both exercises with superior cushioning protecting the standing foot during Single Leg RDLs.