Single-leg Romanian deadlift
A one-leg hip hinge that trains the hamstrings and glutes and challenges balance. Hold a wall if needed.
- Muscle group: Hamstrings
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Single-leg RDL, One-leg Romanian deadlift, Etbens rumænsk dødløft, Rumænsk dødløft på ét ben
How to do it
- Stand on one leg with a soft knee, a dumbbell in the opposite hand.
- Hinge at the hip, letting the free leg travel back in line with your torso, hips square.
- Lower until you feel the hamstring stretch, then drive the hip forward to stand.
Common mistakes
- Letting the hips open up and twist toward the ceiling.
- Rounding the back to reach lower.
Alternatives
Watch a video demonstration on YouTube
“The BEST Single-Leg RDL Tutorial (Romanian Deadlift)” by Squat University (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.