Single-leg Romanian deadlift
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Muscles worked
- High load
- Hamstrings · Hip extension
- Medium load
- Glutes · Maximus
- Low load
- Calves, Core, and Lower back
Primary muscles
Secondary muscles
How to do it
Stand on one leg with a soft knee, holding a dumbbell in the opposite hand. Hinge at the hip and let the free leg extend straight back as a counterweight, lowering the weight until you feel the hamstring lengthen, then drive the hip forward to stand. Keep the hips square to the floor throughout — if the top hip opens to the ceiling, you have turned it into a twist. Go light until the balance is solid.
Form cues
- Hips stay square — do not open to the ceiling
- Free leg extends back as a counterweight
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backHipAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.