Single Leg Romanian Deadlift

Exercise Details for Single Leg Romanian Deadlift

  • Primary Muscle
    Hamstrings, Gluteus
  • Secondary Muscle
  • Equipment
  • Level

Why Should You do Single Leg Romanian Deadlift?

Single leg romainian deadlift is a difficult stability exercise that also improves your balance. Unlike regular romainian deadlifts, this exercise requires more balance when performed on one leg. The single leg romainian deadlift exercises the back, inner thighs and buttocks. It also strengthens your ankles and knees. A good alternative if you feel that you need more stability in the lower part of the body. Make sure you read up on how to do romainian deadlift before doing the single leg version.


Grab the bar shoulder-width apart and stand on one leg. Pull back the shoulders and pinch the shoulder blades together. In the starting position, the leg you are standing on should be slightly bent and the weight should be on the heel. Tighten the back and suck in the navel so that the line of the back is neutral. Do not sway!

Now bend your back slightly forward while keeping the spine straight (which should remain neutral throughout the entire exercise) while pushing your buttocks back with the bar close to your body. Your arms should be straight. Your knee should not go forward but slightly backward. The bend thus takes place in the hip joint and not in the knee joint. The leg should have the same fixed position, slightly bent, at all times. Then as far down as you can without the back losing its neutral position.

If you can walk all the way down to the floor with the bar; that’s great, but it is not necissary. It is perfectly okay to stop just below your knee. You are now at the bottom.

Reverse the movement upwards by pushing the hip forward while straightening your back. The arms should remain straight. Go all the way up and back to the start position.

The center of gravity of the body should always be in the middle of the foot.

This leg should not bend anymore during the lift but instead maintain close to a static position. Stretch the other leg behind you. Reverse in the position where it tightens in the hamstrings and where the backline is still neutral. Repeat

Tips for Single Leg Romanian Deadlift

  • Use an overhand grip or a mixed grip
  • Pull back the shoulders and pinch the shoulder blades, push the chest forward
  • Tighten your torso and make sure your back is neutral throughout the lift
  • Do not bend your leg on the way down, but pull your hip straight back
  • Your knee should not go forward as with a squat, but it should go slightly backwards
  • The centre of gravity should be in the middle of your foot
  • The more straight your legs are the more strain on the hamstrings
  • Perform the lift slowly
  • Look ahead through the entire lift
  • You can perform the exercise with both a barbell and a dumbbell
  • Get help from the leg that is not performing the exercise by standing on your toes with one leg behind the other one

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