Single Leg Romanian Deadlift
BWBodyweightUnilateralStrength
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The Single Leg Romanian Deadlift is a bodyweight unilateral strength exercise that involves hinging at the hips on one leg while extending the other behind you, lowering your torso toward the ground before returning to standing. Its primary purpose is to build posterior chain strength, enhance balance, and correct muscle imbalances. It mainly targets the glutes, hamstrings (posterior thighs), and back, benefiting athletes, runners, and anyone seeking improved stability and unilateral power.
How to Perform Single Leg Romanian Deadlift
- 1Stand tall on your right leg with feet hip-width apart, knees soft, core engaged, and arms hanging naturally at your sides.
- 2Shift weight slightly forward onto your right foot, keeping a slight bend in the right knee.
- 3Hinge at your right hip and push your hips back, slowly extending your left leg straight behind you for balance.
- 4Lower your torso toward the ground while raising your left leg until parallel to the floor, keeping your back flat. Inhale during the descent.
- 5Pause briefly at the bottom when you feel a stretch in your right hamstring.
- 6Exhale as you drive your right hip forward to return to the starting upright position, squeezing your glutes.
- 7Complete all reps on the right leg, then switch to the left leg and repeat.
- 8Key form tips: Keep your standing knee soft, not locked; maintain a straight line from head to standing foot to extended leg—avoid rounding your back. Common mistakes: Arching the lower back, letting the hips rotate open, or bending the extended knee. Use arms for counterbalance if needed.
