Single-Leg Romanian Deadlift
A unilateral hip hinge where you balance on one leg and lower a dumbbell while the free leg extends behind you. It builds hamstring and glute strength along with hip stability and balance.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
Secondary muscles
- Gluteus Medius
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on one leg with a slight knee bend, holding a dumbbell in the opposite hand.
Hinge at the hip, reaching the free leg straight back as your torso tilts forward.
Lower the dumbbell towards the floor until your torso is near parallel or you feel a strong hamstring stretch.
Keep your hips square to the floor throughout.
Drive through the standing heel and squeeze the glute to return to upright.
Complete all reps, then switch sides.
Breathing: Inhale as you hinge down, exhale as you return to standing.
Coaching tips
Body moves like a seesaw
Hips stay square
Reach the back heel away
Common mistakes
Opening the hip towards the ceiling
Rounding the back
Locking the standing knee
Rushing and losing balance
Safety notes
Start light or hold a support with the free hand until balance is steady.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.