Single-Leg Romanian Deadlift

A graphic illustration showing a man performing a single leg Romanian deadlift exercise with parts of his muscles highlighted in orange, extending one leg back and lowering the dumbbells.

Exercise Description

The Single-Leg Romanian Deadlift (Single-Leg RDL) is a unilateral hip-hinge exercise that develops hamstring strength, glute development, balance, and coordination. By performing the movement on one leg, the exercise challenges the posterior chain while also requiring significant stability from the hips, core, and ankle. The Single-Leg Romanian Deadlift is highly effective for improving athletic performance, correcting muscular imbalances, and enhancing functional movement patterns. The exercise can be performed using bodyweight, a single dumbbell, two dumbbells, a kettlebell, or a barbell, depending on the individual’s experience and strength level.

Primary Muscles Worked

  • Hamstrings

  • Gluteus Maximus

Secondary Muscles Worked

  • Gluteus Medius

  • Erector Spinae (Lower Back)

  • Adductor Magnus

  • Calves (Gastrocnemius and Soleus)

  • Hip Stabilizers

  • Rectus Abdominis

  • Obliques

  • Forearm Muscles (Grip Stabilization)

How to Perform Correctly

Setup

  1. Stand upright on one leg with a slight bend in the working knee.

  2. Hold a dumbbell or kettlebell in one or both hands if using resistance.

  3. Engage your core and maintain a neutral spine.

  4. Keep your shoulders pulled back and chest lifted.

  5. Focus your gaze on a fixed point in front of you to assist balance.

Movement

  1. Begin by pushing your hips backward while allowing your non-working leg to extend behind you.

  2. Lower your torso toward the floor while maintaining a straight line from your head to your raised heel.

  3. Keep your hips square and avoid rotating them outward.

  4. Continue lowering until you feel a strong stretch in the hamstrings of the working leg.

  5. Keep the weight close to your body if using external resistance.

  6. Drive your hips forward and squeeze your glutes to return to the starting position.

  7. Maintain balance and control throughout the entire movement.

  8. Complete all repetitions on one leg before switching sides.

Common Mistakes to Avoid

Rounding the Lower Back

  • Maintain a neutral spine throughout the movement.

Rotating the Hips

  • Keep both hips level and facing the floor.

Bending the Working Knee Excessively

  • The movement should be driven primarily by the hips rather than turning into a squat.

Looking Up Excessively

  • Keep your neck aligned with your spine.

Losing Balance Due to Speed

  • Move slowly and under control throughout the exercise.

Allowing the Weight to Drift Away

  • Keep the resistance close to your body to maintain proper mechanics.

Using Excessive Weight

  • Master balance and technique before increasing resistance.

Leg Exercises