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Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is a one-leg hip hinge. You send the hips back, the free leg trails, and the dumbbell or kettlebell lowers in front of the standing leg. It trains the hamstring and glute on that side and the balance to stay over one foot.
What muscles does the single-leg romanian deadlift work?
The Single-Leg Romanian Deadlift primarily trains the Hamstrings, recruiting the surrounding hamstrings musculature and supporting muscles as a compound lift. Train it as part of a balanced
How do you do the single-leg romanian deadlift?
To do the Single-Leg Romanian Deadlift: stand on one foot with a dumbbell in the opposite hand, or one in each hand; unlock the standing knee a little. send the hips back and the free leg behind you as a counterweight; lower until you feel the standing hamstring load, without rounding the low back, then squeeze the glute to stand; if you keep hopping, lightly tap the free toes down until the standing hip is honest.
- Stand on one foot with a dumbbell in the opposite hand, or one in each hand.
- Unlock the standing knee a little. Send the hips back and the free leg behind you as a counterweight.
- Lower until you feel the standing hamstring load, without rounding the low back, then squeeze the glute to stand.
- If you keep hopping, lightly tap the free toes down until the standing hip is honest.
What are the key single-leg romanian deadlift form cues?
- Standing foot
- Grip the floor. The big toe stays down.
- Hips
- Square. Do not open the trailing hip like a gate.
What are the most common single-leg romanian deadlift mistakes?
- Squatting instead of hinging. — The standing shin stays fairly vertical. Hips go back.
- The free leg swinging out to the side. — Point the heel at the wall behind you.
- Looking at the floor and rounding. — Pick a spot on the ground a few metres ahead and keep the back long.
How many sets and reps should you do?
Choose your sets and reps by goal: heavier and fewer reps for strength, moderate for muscle size, lighter and higher for endurance.
| Goal | Sets | Reps | Rest | Intensity |
|---|---|---|---|---|
| Strength | 3–4 | 6–10 / leg | ||
| Control | 3 | 8–12 / leg |
Single-Leg Romanian Deadlift alternatives
Single-Leg Romanian Deadlift FAQ.
Dumbbell in which hand?
Opposite hand (contralateral) is the usual starting point. Same-side is a little easier on balance for some people.
Do I need to touch the floor?
No. Range is hamstring length and a flat back, not a race to the plates.
Why do I wobble?
That is the point at first. Slow down. A wall nearby is allowed.
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