Single Legged Romanian Deadlifts

A bodyweight single-leg hinge that loads the glutes and hamstrings while training balance — the single-leg answer to the RDL.

Legs Bodyweight Strength

Step by step

1. Stand tall on one leg with a slight bend in the standing knee and arms hanging at your sides.
2. Brace your core and pull your shoulder blades down to set a tall, stable torso position.
3. Hinge at the hip by pushing the standing-leg hip back, letting the back leg float up behind you.
4. Keep the back leg, torso, and head in one straight line as you lower toward the floor.
5. Stop when you feel a deep stretch in the standing leg's hamstring, with the torso roughly parallel to the floor.
6. Drive the standing-leg hip forward to return to the start position, squeezing the glute at the top.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

Abs

Equipment

Bodyweight

Type

Strength

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