Smart Workout Diary

Single-Leg Romanian Deadlift

The single-leg Romanian deadlift is a hip-hinge exercise performed while balancing on one leg and extending the other leg behind the body. It primarily trains the glutes and hamstrings while challenging balance, hip control, and trunk stability. It supports lower-body strength, coordination, and control for athletic and daily movements.

Demonstration

Single-Leg Romanian Deadlift — demonstration 1
Single-Leg Romanian Deadlift — demonstration 2

Instructions

  1. Set up: Stand tall with your feet about hip-width apart, arms relaxed, and your weight centered over the foot that will remain on the floor.
  2. Brace: Slightly bend the standing knee, tighten your abdomen, and keep your chest open with a long, neutral spine.
  3. Hinge: Push your hips straight back as your torso tips forward and your free leg extends straight behind you. Keep your hips as level and square as possible.
  4. Lower with control: Descend only as far as you can while maintaining balance, a flat back, and control in the standing hip. Do not force the range of motion.
  5. Return: Press through the middle of the standing foot, squeeze the glute, and drive the hips forward to return to an upright position.
  6. Repeat evenly: Complete the repetitions with controlled movement, then switch legs. Stop if you cannot maintain balance or spinal position.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Think “hips back”: This is a hip hinge, not a squat; keep the bend in the standing knee small and comfortable.
  2. Keep the pelvis square: Avoid opening the hip of the lifted leg outward as you lower.
  3. Use a shorter range first: Reach only as low as you can without rounding your back or losing balance, then gradually increase control.
  4. Move slowly: A deliberate lowering phase improves balance and helps prevent using momentum.
Exercise library