How To Do A Single Leg Romanian Deadlift
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The single leg Romanian deadlift is a hip hinge done on one leg. You stand on one foot, push your hips back and tip your torso forward while your free leg reaches straight behind you, then return to standing.
It trains the hamstrings and glutes of the standing leg, challenges your balance and helps even out differences between your left and right sides, all with fairly light weights.
Single Leg Romanian Deadlift Quick Facts
| Primary Muscles | Hamstrings, glutes |
| Secondary Muscles | Core, adductors, foot and ankle stabilizers |
| Equipment | Bodyweight, one dumbbell or kettlebell |
| Level | Intermediate |
| Sets And Reps | 3 sets of 8-12 reps per leg |
How To Do A Single Leg Romanian Deadlift
- Stand on your right leg with a soft bend in the knee, holding a dumbbell in your left hand.
- Brace your core and keep your hips level.
- Hinge forward at your hips, letting your left leg extend straight behind you as your torso lowers.
- Keep your back flat and your body in a straight line from head to back heel.
- Lower until you feel a stretch in your right hamstring, or your torso is nearly parallel to the floor.
- Drive your hips forward to stand back up, then repeat before switching sides.
Single Leg Romanian Deadlift Form Tips
- Move your back leg and torso together like a seesaw.
- Keep the toes of the back foot pointing down so your hips stay square.
- Reach the weight toward the floor rather than lifting it.
- Use a wall or bench for light support while you learn the balance.
Common Mistakes To Avoid
- Opening the hips. Letting the back hip rotate up takes tension off the glute.
- Rounding the back. Only go as low as you can with a flat back.
- Locking the standing knee. Keep a slight bend.
- Squatting instead of hinging. The movement comes from the hips, not the knee.
Muscles Worked
The hamstrings and glutes of the standing leg lower and raise your torso. The smaller glute muscles keep your pelvis level, and the core and foot muscles handle balance.
Single Leg Romanian Deadlift Variations
- Romanian Deadlift: The two-leg version for heavier loads.
- Kickstand Romanian Deadlift: The back toe lightly touches the floor for balance.
- Bulgarian Split Squat: Another single-leg strength exercise.
- Kettlebell Swing: A dynamic hinge.
- Glute Bridge: Builds glute strength without balance demands.
How Many Sets And Reps Should You Do?
Start with 3 sets of 8-12 reps per leg. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.
Equipment For Single Leg Romanian Deadlifts At Home
A single dumbbell or kettlebell is enough. Start light, since balance usually limits you before strength does. For a closer look, read our guide to the best adjustable dumbbells.
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Check Price At Force USAFrequently Asked Questions
What Does The Single Leg RDL Work?
It mainly works the hamstrings and glutes of the standing leg, along with balance and core stability.
Which Hand Should Hold The Weight?
Holding it in the hand opposite the standing leg makes the hips work harder to stay level. Same-side or two dumbbells also work.
Why Do I Lose Balance On Single Leg RDLs?
It is normal at first. Slow down, use a lighter weight and touch a wall for support until it improves.
More Exercise Guides
- How To Do A Kettlebell Swing
- How To Do A Deadlift
- How To Do A Glute Bridge
- How To Do A Goblet Squat
- How To Do A Romanian Deadlift
- How To Do A Bulgarian Split Squat
This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.