How to do a Medicine Ball Single Leg Romanian Deadlift

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Medicine Ball Single Leg Romanian Deadlift

Sets Logged
124,479
Popularity Rank
431st
Difficulty
Intermediate
Hamstrings Strength
66 mSCORE 80th
Equipment Required

Target muscles worked

Primary Muscles
Hamstrings
Secondary Muscles
Lower Back, Glutes

Instructions for Proper Form

This exercise combines the balance challenge of a single-leg Romanian deadlift with the added resistance of a medicine ball. It targets the hamstrings, glutes, and lower back, improving balance, coordination, and unilateral strength.

  1. Grasp a medicine ball in both hands and stand with your weight on one foot with a slight bend in your knee.
  2. Keeping your core, glutes and hamstrings engaged, hinge at your hips to allow the medicine ball to slowly descend.
  3. Allow your opposite leg to swing out behind you as the medicine ball descends and your torso comes forwards. Keep your back toes pointed towards the floor.
  4. Pause once you feel a light stretch in your hamstrings and hold this position for a moment.
  5. Engage your glutes and hamstrings to hinge your hips forward and raise the medicine ball.
  6. Maintain good posture by keeping your core engaged, shoulders back and chest up. Keep your toes pointed at the ground as your back leg rises.
  7. You should feel this exercise in your glutes and hamstrings. You should not feel this exercise in your lower back.

Weight & 1 Rep Max Calculator

Average Medicine Ball Single Leg Romanian Deadlift standards by male, female, weight, age and height

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

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  5. 5. Lying Hamstrings Curl

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  6. 6. Kettlebell Sumo Squat

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