About this exercise
The single-leg Romanian deadlift is a unilateral hip-hinge that builds the hamstrings and glutes while challenging your balance and core stability.
One-leg romanian deadlift
Step by step instructions, muscle activation and variants for the One-leg romanian deadlift.
MediumHamstrings
How to Perform
- Stand on one leg holding a dumbbell in the opposite hand, with a slight bend in your standing knee
- Keep your back flat and your core braced
- Hinge at your hip, lowering the weight toward the floor while extending your free leg straight behind you
- Lower until you feel a stretch in the hamstring of your standing leg
- Drive through your standing heel to return to an upright position
- Complete all reps on one side, then switch legs
Muscle Activation
Primary
Hamstrings
Secondary
GlutesCore
Common Mistakes
Common mistakes content is coming soon.
About the One-leg romanian deadlift
The One-leg romanian deadlift 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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