Single-Leg Romanian Deadlift

The Romanian deadlift on one leg — hamstring strength plus the hip stability and balance running actually demands.

Setup

Stand on one leg with a soft knee, weight in the opposite hand (or both hands).

How to do it

1. Hinge at the hip, letting the free leg travel straight back as a counterweight.
2. Hips stay square to the floor — imagine headlights on your pelvis pointing down, not sideways.
3. Back flat, weight close to the standing leg.
4. Lower until the torso is near parallel, then squeeze the glute to stand tall.

Common mistakes

• Opening the hips sideways as you hinge.
• Rounding the back to reach lower.
• Rushing the reps — balance is the exercise.

Scale it

Easier: Kickstand version: rear toes lightly touching the floor for balance.

Harder: Heavier weight, or hold the bottom position for 2 seconds each rep.

Pairs well with