Single Leg Romanian Deadlift

A unilateral hinge movement that builds balance, stability, and strength in the glutes and hamstrings.

How to Do It

• Stand on one leg holding a dumbbell or kettlebell.
• Keep a slight bend in the standing knee and brace your core.
• Hinge at your hips while extending the opposite leg straight behind you.
• Lower the weight toward the ground while keeping it close to your body.
• Stop when your torso is nearly parallel to the floor or you feel a stretch.
• Drive your hips forward to return to standing.

Key Cues

• Keep your hips square to the ground.
• Move through the hips, not the lower back.
• Keep the weight close to your body.

Common Mistakes

• Rotating or opening the hips.
• Rounding through the back.
• Losing balance due to rushing the movement.