Single-Leg Romanian Deadlift
Hinge · hamstrings · beginner
Start
FinishHow to do it
Balance on one slightly bent leg and hinge at the hip, letting the free leg swing straight back as a counterweight until you feel the standing hamstring load, then stand tall by squeezing the glute.
Muscles worked
Primary: hamstrings · Also works: glutes, core, calves
Equipment
No equipment
Common mistakes
- Locking the standing knee dead straight, which turns it into a balance drill instead of a hamstring loader
- Letting the hips open sideways so the free leg rotates out rather than keeping the hips square to the floor
- Rounding the back to reach lower instead of stopping the moment the hamstring stretch caps out
Variations
- Touch a wall or chair with one hand for balance
- Hold a dumbbell in the opposite hand
- Pause two seconds at the bottom
Can't do this one? Swap it for
- Dumbbell Romanian Deadlift
- Dumbbell Single-Leg Romanian Deadlift
- Band Single-Leg Romanian Deadlift
- Kettlebell Single-Leg Deadlift
Related exercises
- Conventional Deadlifthamstrings
- Dumbbell Romanian Deadlifthamstrings
- Downward-Facing Doghamstrings
- Seated Forward Foldhamstrings
- Lying Leg Curlhamstrings
- Nordic Hamstring Curlhamstrings
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