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Single-Leg Romanian Deadlift

Romanian deadlift performed on one leg. Builds single-leg strength, balance, and hamstring flexibility. Fixes strength imbalances between legs. Builds balance and proprioception like no other exercise. Strengthens hamstrings, glutes, and stabilizers simultaneously.

How to Do Single-Leg Romanian Deadlift: Step by Step

  1. Stand on one leg, slight knee bend
  2. Hinge forward at hips, back leg extends behind
  3. Keep back flat and hips square
  4. Feel deep hamstring stretch then return

Common Mistakes to Avoid

  • Rounding the lower back
  • Hips rotating open instead of staying square
  • Not hinging enough — just bending forward at the waist

Single-Leg Romanian Deadlift Tips

  • Hold a dumbbell in the opposite hand from the standing leg for better balance
  • Pick a spot on the floor to focus on for balance
  • Start with bodyweight only — add weight after you can do 10 clean reps

Muscles Worked

hamstringsglutescore
Equipment dumbbells
Tracking Count reps

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