Quick Answer
Single-Leg Romanian Deadlift is a intermediate strength exercise that targets your hamstrings and glutes. It uses only your bodyweight. Stand on one leg (e.g., right) with a slight bend in the knee.
Video Tutorial
How to Perform the Single-Leg Romanian Deadlift
- 1
Stand on one leg (e.g., right) with a slight bend in the knee.
- 2
Keep back straight and core engaged.
- 3
Hinge at the hip, lowering torso towards the ground while simultaneously extending the other leg (left) straight back behind you for counterbalance.
- 4
Reach towards the ground with hands (or hold weights).
- 5
Lower until torso is nearly parallel to floor or a stretch is felt in hamstring, maintaining balance.
- 6
Return to starting position by driving through the heel of the standing leg and bringing the back leg forward.
- 7
Repeat for desired reps, then switch legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Leg Romanian Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Romanian Deadlift
Hamstrings, Glutes • Barbell
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Stiff-Legged Deadlift
Hamstrings • Dumbbell
Romanian Deadlift
Hamstrings • Body Only
Trap Bar Deadlift
Quadriceps, Glutes, Hamstrings • Trap Bar
Frequently Asked Questions
What muscles does the Single-Leg Romanian Deadlift work?
The Single-Leg Romanian Deadlift primarily works your hamstrings and glutes. Secondary muscles include the lower back, calves and core.
What equipment do I need for the Single-Leg Romanian Deadlift?
The Single-Leg Romanian Deadlift needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Leg Romanian Deadlift suitable for beginners?
The Single-Leg Romanian Deadlift is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Leg Romanian Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Leg Romanian Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.