VARIATIONS
- Barbell Romanian DeadliftAt the sidesBothBothHamstrings · Barbell
- ArabesqueHamstrings · Glutes
- Single-Leg Dumbbell DeadliftHamstrings · Glutes · Dumbbell
- Single-Leg Kettlebell DeadliftHamstrings · Kettlebell
- Dumbbell Kickstand DeadliftAt the sidesBothStraight armsLower Back · Back · Dumbbell
- Single-Leg Cable Stiff-Legged DeadliftHamstrings · Glutes · Cable Machine
- Donkey RunQuadriceps
- Single-Leg Deadlift WalkHamstrings
- Single-Arm Dumbbell Romanian DeadliftOneBent kneesNeutralRhomboids · Back · Dumbbell
- Single-Leg Hip BridgeGlutes
- Smith Machine Single-Leg Kneeling SquatGlutes · Smith Machine · Mat
- Bodyweight Good MorningLower Back · Back
Single Leg Romanian Deadlift
Weight shifts entirely to one leg while hinging
This unilateral exercise targets the hamstrings and glutes by challenging balance and hip hinge mechanics. It builds posterior chain strength while correcting muscle imbalances between legs.
HOW TO DO IT
- Stand tall with your weight shifted entirely onto one leg.
- Brace your core and keep your spine in a neutral position.
- Hinge at the hips to push your free leg straight back.
- Lower your torso until you feel a deep stretch in the standing hamstring.
- Drive through the heel of the planted foot to return upright.
COMMON MISTAKES
- Rotating the hips open instead of keeping them square.
- Rounding the lower back while lowering the torso.
- Bending the knee of the standing leg excessively.
- Looking up instead of keeping the neck neutral.
TIPS
- Imagine pushing your hips back toward a wall behind you.
- Keep your hips square to the floor throughout the movement.
- Focus on a fixed point on the floor to maintain balance.
DETAILS
- Muscles
- Hamstrings
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Romanian deadlift
- Legs
- One
- Legs straight or bent
- Straight legs
- Body position
- Standing
SIMILAR EXERCISES
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Ratings
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