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Legs
Single-Leg Romanian Deadlift
A single-leg hip hinge loading the hamstrings and glutes while balance and hip stabilizers control the pelvis.
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Target
Legs
Category
Lower body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12 per leg
Execution
How to perform
1. Stand on one leg with a soft knee, using light dumbbells or bodyweight and support if needed.
2. Brace your trunk and keep your hips square as you move the free leg backward.
3. Hinge at the standing hip with a neutral spine only as far as balance and hamstring control allow.
4. Drive through the standing foot to return upright, then complete the other leg.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Stand on one leg with a soft knee, using light dumbbells or bodyweight and support if needed
- 2Brace your trunk and keep your hips square as you move the free leg backward
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.