About this exercise
The bodyweight single-leg deadlift is a unilateral balance and hip-hinge exercise that trains the hamstrings, glutes, and lower back while demanding significant stability from the core and standing leg.
Single-Leg Romanian Deadlift (Bodyweight)
Step by step instructions, muscle activation and variants for the Single-Leg Romanian Deadlift (Bodyweight).
MediumGlutes
How to Perform
- Stand tall on one leg with a soft bend in the supporting knee
- Engage your core and keep your hips square to the floor
- Hinge forward at the hip, extending the free leg straight behind you as your torso lowers
- Lower your torso until it is roughly parallel to the floor, reaching your hands toward the ground
- Keep your back flat and avoid rotating the hips open
- Pause at the bottom, then drive through the standing heel to return upright
- Complete all reps on one leg before switching sides
Muscle Activation
Primary
Glutes
Secondary
QuadricepsHamstringsCalvesLower backInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Single-Leg Romanian Deadlift (Bodyweight)
The Single-Leg Romanian Deadlift (Bodyweight) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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