Also known as: single-leg rdl, single leg rdl, single-leg deadlift, unilateral rdl, single-leg hamstring hinge
What is Single leg romanian deadlifts?
Single leg romanian deadlifts are a unilateral hip-hinge exercise that strengthens the hamstrings and glutes while improving balance and hip stability. This easy bodyweight move trains single-leg control, core stability, and posterior chain endurance for functional strength and reduced injury risk.
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How to Do Single leg romanian deadlifts
- Setup stance: Stand tall on your working leg with a slight knee bend; shift weight onto the heel, engage core, and keep hips square and shoulders back.
- Hip hinge: Hinge at the hips, sending your torso forward while the opposite leg extends straight back; maintain a flat spine and neutral neck alignment.
- Lower until stretch: Descend until you feel a hamstring stretch or your torso is roughly parallel to the floor, avoiding rounding the lower back or collapsing the hip.
- Drive through heel: Push through the heel of the standing foot, squeeze the glute to return upright while keeping hips level and core braced throughout the motion.
- Repeat and switch: Perform all reps on one leg with controlled tempo and no momentum, then switch legs; aim for equal reps and focus on balance.
Muscle Groups
Glutes, Hamstring
Description
Stand tall and shift your weight onto one leg, keeping a slight bend in the knee. Hinge at the hips and lower your torso forward while extending the opposite leg straight back. Keep your back flat, core engaged, and hips square as you lower until you feel a stretch in your hamstring. Drive through your heel to return to the starting position. Perform all reps on one side before switching.Progressions and Regressions
None
Frequently Asked Questions
What are the main benefits of single leg romanian deadlifts?
They build unilateral hamstring and glute strength, improve balance and hip stability, and enhance core control. This exercise also corrects side-to-side imbalances and improves posterior chain durability for sport and daily activities.
What common mistakes should I avoid when doing single leg romanian deadlifts?
Avoid rounding the lower back, letting the hips open or drop, or using momentum. Keep a slight knee bend, hinge at the hips, maintain a flat spine, and control the descent for safer, more effective reps.
How can I progress or modify single leg romanian deadlifts?
Progress by adding dumbbells or a kettlebell, increasing range of motion, or slowing tempo. Regress with a light touch of the free foot for balance or use a support strap or rail until single-leg control improves.