How to do a Single Leg Romanian Deadlift

Authored by Fitbod

About Single Leg Romanian Deadlift

Sets Logged
1,638,292
Popularity Rank
132nd
Difficulty
Intermediate
Hamstrings Strength
42 mSCORE 47th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

  1. Stand upright with your feet shoulder-width apart and your toes pointing forward.
  2. Brace your core to keep a neutral spine throughout the exercise.
  3. Hinge your hips backward while extending your left leg back behind you keeping it aligned with your torso.
  4. Keep your knee only slightly bent and stationary as you descend your shoulders over your toes.
  5. Continue to extend your left leg behind while hinging your hips until you can no longer maintain a neutral spine before returning to the starting position and repeating with the opposite side.

Common Mistakes

  • Going too Low

    While your knees are going to bend a bit as you drop your hips back, limit your range of motion to as low as your hip hinge allows. Hamstring flexibility is the deciding factor in how low you should go.

  • Toes Pointed Out

    Don’t allow your toes to point out to the side as you lower into the movement. Keep your toes pointed straight forward, or straight down depending on where in the movement you are.

Reps & Weight: How much to lift

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
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight