What is Romanian Leg Deadlift Split Stance?

The Romanian Leg Deadlift Split Stance is a medium-difficulty single-leg hinge performed from a staggered stance that targets the hamstrings and glutes. It emphasizes a neutral spine, controlled hip hinge, and constant hamstring tension to build posterior chain strength, balance, and mobility.

How to Do Romanian Leg Deadlift Split Stance

  1. Set stance: Stand in a staggered stance with the front knee slightly bent and the back foot light. Maintain a neutral spine and weight through the front heel.
  2. Brace core: Engage your core, draw ribs down, and place fingertips at hip creases for feedback. Keep shoulders relaxed to protect the lower back.
  3. Hinge at hips: Initiate a hip hinge by sending hips back while the front knee stays slightly bent. Stop when hamstrings reach comfortable tension; avoid lumbar rounding.
  4. Drive through heel: Reverse the hinge by pressing through the front heel and squeezing the glutes to fully extend hips. Keep a controlled tempo and neutral spine.
  5. Switch sides: Complete desired reps then switch sides. Reset stance and posture between sets to preserve form and ensure hamstrings remain engaged, not the lower back.

Muscle Groups

Hamstring, Glutes

Description

Stand with a staggered / split stance and neutral spine, and the front leg slightly bent.

Begin hinging at the hips, keeping a neutral spine, and feel your hamstrings engage.

Allow your front knee to bend further to allow you deeper into the hinge. Continuing until you reach the end of your hamstring flexibility. Do not try to go lower by flexing the lumbar spine, your back should remain neutral throughout the movement.

Push through your heel to drive your hips through. Fully extending at the top, squeezing the glutes. Repeat for repetitions and switch sides.

Hamstrings should remain under tension throughout, if you lose engagement it's likely your back is rounding.

(Note : You can place the edges of your hands into the crease of your hips for feedback, making sure your initiate the movement by hinging)

Movement Group

Mobility

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Romanian Leg Deadlift Split Stance?

This move strengthens the hamstrings and glutes, improves unilateral balance, hip mobility, and posterior chain stability. It helps correct side-to-side imbalances and transfers to lifts and athletic movements when done with controlled hinge mechanics.

What are common mistakes to avoid when performing it?

Common errors include rounding the lower back, forcing depth by flexing the lumbar spine, letting the front knee collapse forward, and shifting weight onto the toes. Maintain a neutral spine, hinge from the hips, and keep hamstrings under tension.

How can I progress or modify this exercise?

Progress by adding weight (dumbbell or kettlebell), increasing range of motion, elevating the front foot, or reducing support touches. Modify with bilateral Romanian deadlifts, supported single-leg RDLs, or hinge drills if mobility or balance is limited.