Single-Leg Romanian Deadlift

The single-leg Romanian deadlift is a lower-body strength exercise that trains balance, hip control, and the muscles along the back of the body. It is a variation of the Romanian deadlift, performed while standing on one leg.

This exercise is useful, but it can be technically challenging. The goal is not to see how far you can reach or how much weight you can hold. The goal is to hinge at the hip while keeping your body controlled, your hips level, and your working leg stable.

Equipment Needed

• None for the bodyweight version.
• Optional: one or two dumbbells or a kettlebell.
• Optional: a wall, rack, or chair for light balance support.

Muscle Groups Targeted

• Hamstrings
• Glutes
• Lower back and spinal stabilisers
• Core
• Calves, feet, and ankle stabilisers
• Hip stabilisers, especially around the working leg

How to Do a Single-Leg Romanian Deadlift

1. Stand tall with your feet hip-width apart.
2. Shift your weight onto one leg and keep a soft bend in that knee.
3. Brace your core and keep your chest open.
4. Begin hinging at the hip, letting your torso move forward as your free leg moves back behind you.
5. Keep your hips as level as possible. Avoid twisting open to one side.
6. Lower only as far as you can while keeping control and balance.
7. Drive through the standing foot and squeeze your glute to return to the start position.
8. Complete your reps on one side, then switch legs.

Balance and Setup Cues

• Keep the standing knee softly bent rather than locked straight.
• Think about sending your hips back, not reaching your hand toward the floor.
• Move your torso and rear leg together like a seesaw.
• Keep your hips facing the floor instead of rotating open.
• Use a light touch on a wall or rack if balance is limiting your form.

Beginner Scaling Options

• Supported single-leg Romanian deadlift: Use one hand on a wall, chair, or rack for balance.
• Kickstand Romanian deadlift: Keep the back foot lightly touching the floor behind you for extra support.
• Bodyweight version: Practise the movement without load before adding dumbbells or a kettlebell.
• Reduced range of motion: Lower only part way until your balance and hip control improve.
• Standard Romanian deadlift: Build the hip hinge pattern with both feet on the floor first.

Loading Options

• Hold one dumbbell or kettlebell in the hand opposite your standing leg.
• Hold one dumbbell or kettlebell in the same-side hand for a different balance challenge.
• Hold two dumbbells if your balance and control are already strong.
• Add weight slowly. Control matters more than load for this movement.

Common Mistakes

• Turning the movement into a squat instead of a hip hinge.
• Rounding the back to reach lower.
• Letting the hips rotate open as the rear leg lifts.
• Locking the standing knee completely straight.
• Swinging the rear leg instead of moving with control.
• Using too much weight before balance and technique are ready.

Tips for Success

• Prioritise a smooth hinge over depth.
• Keep your gaze slightly forward and down, rather than craning your neck up.
• Pause briefly at the bottom if you can do so without losing position.
• Use support when needed. Wobbling through every rep is not better training.
• If your lower back, hip, knee, or ankle feels off, reduce the range, remove the load, or focus on training around injury.

The single-leg Romanian deadlift is not a balance trick. It is a controlled hip hinge that teaches strength, stability, and control on one leg.

When to Use This Exercise

The single-leg Romanian deadlift works well in lower-body, full-body, and balance-focused strength plans. It is especially useful alongside squats, lunges, glute bridges, and standard Romanian deadlifts.

Use the bodyweight or supported version while learning. Once the movement feels stable and controlled, add load gradually.

Part of the optimal health library

Add this exercise to your training plan

Create a free account to use this exercise in your training plan.

Create a free account to use this exercise