Single-Leg Romanian Deadlift
The Romanian deadlift on one leg — hamstring strength plus the hip stability and balance running actually demands.
Also called: single-leg rdl, sl rdl, single leg deadlift
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand on one leg with a soft knee, weight in the opposite hand (or both hands).
How to do the Single-Leg Romanian Deadlift
- Hinge at the hip, letting the free leg travel straight back as a counterweight.
- Hips stay square to the floor — imagine headlights on your pelvis pointing down, not sideways.
- Back flat, weight close to the standing leg.
- Lower until the torso is near parallel, then squeeze the glute to stand tall.
Single-Leg Romanian Deadlift muscles worked
The Single-Leg Romanian Deadlift works the hamstrings, glutes and hip stabilizers.
Common Single-Leg Romanian Deadlift 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
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.
Glute Bridge
Lifting the hips from the floor lying on your back — the simplest glute activation and strength exercise, a staple in warm-ups and rehab.
Hip Thrust
Driving the hips up against load with the upper back on a bench — the most direct way to load the glutes heavy.