Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is a hip hinge done on one leg. It trains the hamstrings and glutes of the standing leg and makes your hip and foot work to hold your balance.
- Intermediate
- Compound
- No equipment
- hamstrings
- glutes
Left: start position. Right: end position. Orange: the muscles that work.
How to do the single-leg rdl
- Stand tall on one leg with a slight bend in that knee. Let the other foot rest lightly beside it.
- Brace your abs and set your shoulders back so that your spine stays long.Breathe
- Hinge forward at the hip while the free leg reaches straight back. Your torso and the free leg move together as one line.
- Keep your hips square to the floor. The toes of the free foot point down, not out to the side.
- Stop when you feel a strong stretch in the back of the standing thigh, or when your torso is close to level with the floor.
- Return by driving the standing hip forward until you stand tall again. Touch the free foot down only if you need it for balance.
Breathing. Breathe in and brace at the top. Hold the brace while you hinge down, and breathe out as you drive your hip forward and stand up.
Tips
- Look at a spot on the floor a short distance in front of you. A fixed point helps your balance.
- Lightly touch a wall or a stick with one hand while you learn the movement.
- When you add a dumbbell or kettlebell, many lifters hold it in the hand opposite the standing leg.
Muscles worked
The single-leg rdl works mainly the hamstrings and glutes.
- Hamstrings (main muscle)
- Glutes (main muscle)
- Lower back (also works)
- Abs (core) (also works)
| Muscle | Role |
|---|---|
| Hamstrings | Main mover. They lengthen under load as you hinge down and pull the hip back to standing on the way up. |
| Glutes | Extend the hip with the hamstrings. The smaller glute muscles on the side of the standing hip also keep your pelvis level so that it does not drop or twist. |
| Lower back (also works) | Holds your spine in a neutral position while your torso leans forward. It works to keep the back still, not to bend it. |
| Abs (core) (also works) | Resists the twist that comes from standing on one leg with the other leg reaching back. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-20 reps | 75 s |
| Build muscle | 3 | 8-20 reps | 90 s |
| Get stronger | 3 | 6-20 reps | 2 min |
| General fitness | 3 | 10-20 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-20 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Opening the hip to the side
Why it matters: The free leg turns out and the pelvis rotates, so the hamstring stretch gets smaller and you lose balance.
Fix: Point the toes of the free foot at the floor and keep both hip bones facing down.
-
Rounding the back to reach lower
Why it matters: The motion moves from the hip to the spine, and the hamstrings get less stretch.
Fix: Go only as low as you can with a flat back. Range comes from the hip, not from the hands reaching the floor.
-
Bending the standing knee too much
Why it matters: The movement turns into a one-leg squat, so the quads take over and the hamstrings do less.
Fix: Set a slight knee bend at the start and keep that angle for the whole rep.
-
Rushing the rep
Why it matters: A fast hinge on one leg makes you wobble, and you stop the set because of balance, not because the muscles are tired.
Fix: Move slowly on the way down and pause for a moment at the bottom.
Make it easier or harder
- Easier Bodyweight good morning
- This exercise Single-leg Romanian deadlift
If you cannot do clean reps yet, start with the bodyweight good morning.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Deadlift (Barbell)
Same movement pattern
Trap-bar deadlift
Same movement pattern
Full guide coming soon
Romanian Deadlift (Barbell)
Same movement pattern
Dumbbell Romanian deadlift
Same movement pattern
Bodyweight good morning
Same movement pattern
Full guide coming soon
Kettlebell deadlift
Same movement pattern
Full guide coming soon
What you need
No equipment You can do this exercise anywhere.
Take care if
This exercise loads the hip and ankle. If your hip hurts, stop. Options that do not load the hip in the same way: Barbell deadlift, Trap-bar deadlift. For pain that does not go away, see a doctor or a physiotherapist.
If your hip or ankle hurts, stop the set. Try the bodyweight good morning on two feet instead.
Questions
What muscles does the single-leg RDL work?
It works mainly the hamstrings and glutes of the standing leg. The lower back holds your spine still, and the abs and the small hip muscles keep you from twisting or tipping over.
Is the single-leg RDL better than the two-leg Romanian deadlift?
They do different jobs. The two-leg version lets you use much more load. The one-leg version needs less weight, adds a balance demand and trains each side on its own. The ACSM position stand recommends both one-leg and two-leg exercises in a strength program.
How do I make the single-leg RDL easier?
In the app, the bodyweight good morning is the easier step. You can also keep the toes of the back foot on the floor as a kickstand, or hold a wall with one hand.
How is it different from a regular deadlift?
A deadlift starts from the floor with more knee bend, so the quads help more. In an EMG study of the two-leg lifts, the conventional deadlift used the front of the thigh much more than the Romanian deadlift.