LEGS · COMPOUND
Single-Leg Romanian Deadlift
A unilateral hip hinge that challenges posterior-chain strength and balance.
Primary musclesHamstrings, Glutes
Secondary musclesCore, Calves
EquipmentDumbbell or bodyweight
DifficultyIntermediate · Hinge
How to perform
- Stand on one leg with the other leg ready to extend behind.
- Hinge forward while keeping the hips square.
- Drive through the planted foot to return upright.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the hamstrings as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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