Single-Leg Romanian Deadlift
A one-legged hinge that trains the hamstrings and glutes while challenging balance and hip stability. Exposes and evens out side-to-side differences.
Muscle activation
- Hamstrings40%
- Glutes35%
- Abductors10%
- Lower back10%
- Obliques5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand on one leg with a soft knee, holding a dumbbell in the opposite hand.
2. Mid-rep
Keep hips square — the back foot's toes point down.
3. End of the movement
Lower until you feel a hamstring stretch, torso near parallel or slightly above.
4. Common mistake
Hip of the free leg rotating open
Ways to do it
Deadlift & hinge on 10 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
- Barbell, conventionalConventional Deadlift
- Barbell, sumoSumo Deadlift
- Trap barTrap Bar Deadlift
- Rack pullRack Pull
- Romanian, barbellRomanian Deadlift
- Romanian, dumbbellsDumbbell Romanian Deadlift
- Single-legSingle-Leg Romanian Deadlift
- Good morningBarbell Good Morning
- 45° back extension45° Back Extension
- Kettlebell swingKettlebell Swing
How to do it
Setup
- 1Stand on one leg with a soft knee, holding a dumbbell in the opposite hand.
- 2Brace your core and square your hips to the floor.
- 3Lightly touch a wall or rack with the free hand if needed.
Execution
- 1Hinge at the standing hip as the free leg extends straight back.
- 2Keep hips square — the back foot's toes point down.
- 3Lower until you feel a hamstring stretch, torso near parallel or slightly above.
- 4Drive the standing hip forward to return to tall.
Breathing
Breathe in as you hinge, breathe out as you stand.
Tempo
3-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Hamstrings, Glutes
Secondary
Abductors, Lower back, Obliques
Key form cues
- Body like a seesaw
- Toes point down
- Hips square
- Push the floor away
Common mistakes
Hip of the free leg rotating open
Point the back toes at the floor and keep both hip bones facing down.
Bending the standing knee into a squat
Keep a soft, fixed knee bend and hinge at the hip.
Rushing reps and losing balance
Slow the descent and use a light hand support.
Range of motion
From standing to the torso near parallel with a hamstring stretch and a neutral spine.
Variations
Easier
Kickstand (B-stance) RDL
Harder
Barbell single-leg RDL
At home
Bodyweight single-leg RDL
Machine / cable
Single-leg cable RDL