Single-leg Romanian deadlift
Log this in the trackerAlso known as: Single-leg RDL
A one-legged hinge that trains hamstrings, glutes and balance in one movement.
What it is
A Romanian deadlift on one leg, with the free leg extending behind as a counterweight. Load stays modest because balance is part of the exercise.
Muscles worked
Primary: Hamstrings, Glutes. Secondary: Spinal erectors, Core, Calves.
How to perform it
- Stand on one leg holding a dumbbell in the opposite hand, knee softly bent.
- Hinge at the hip, sending the free leg straight back and the weight toward the floor.
- Stop when your torso and free leg are level and you feel the hamstring stretch.
- Squeeze the glute of the standing leg to return to upright.
Common form faults
- Hips opening to the side, turning the movement into a twist. Keep the free hip pointing at the floor; a hand on a rack helps you learn it.
- Rounding the back to reach lower. The range ends where the back would round. That is your range, and it will grow.
Programming
8 to 12 reps a side with a load you can control. Great for evening out side-to-side differences and for hamstring health in runners.
Plan your training
Variations & substitutions
Frequently asked questions
- How heavy should I go?
- Heavy enough that the hamstring works, light enough that you never wobble out of position. Balance usually caps the load before strength does.
- Which hand holds the weight?
- The opposite hand to the standing leg is the common choice, as it loads the glute harder. Same-side or both hands are also fine.