Single-Leg Romanian Deadlift
Quick Information
Category
Balance & Stability
Difficulty
Intermediate
Equipment
Dumbbell, Kettlebell
Primary muscle group
Hamstrings, Gluteus Maximus
Secondary muscle groups
Gluteus Medius, Erector Spinae, Foot Intrinsics, Forearms
Movement pattern
Unilateral Hip Hinge
Training goal
Balance, Maximal Strength
Sport
General Athletic Development, Sprinting, Football, Soccer, Rugby, Hockey
Overview
Purpose. Hinge on one leg while the other extends behind you — a hamstring and balance exercise that exposes and fixes side-to-side differences.
How it fits the system. An intermediate-level unilateral hip hinge entry in the Balance & Stability section, programmed to develop balance, maximal strength. Related work in the library: Short Foot Exercise and Clamshell.
Primary muscles
Hamstrings, Gluteus Maximus
Secondary muscles
Gluteus Medius, Erector Spinae, Foot Intrinsics, Forearms
Movement pattern
Unilateral Hip Hinge
Equipment
Dumbbell, Kettlebell
Difficulty
Intermediate
How to Perform
- Stand on one leg holding a weight in the opposite hand.
- Set a soft bend in the standing knee and brace the trunk.
- Hinge at the hip, letting the free leg travel back as a counterweight.
- Keep the hips level and the shoulders square to the floor.
- Lower until a strong hamstring stretch is felt, keeping the back flat.
- Drive the hip forward to return to standing.
Coaching Cues
- Keep the hips square, do not let the free hip open up.
- Move the weight close to the standing leg.
- Push the hip back rather than bending forward.
- Keep the standing foot tripod stable.
Common Mistakes
- Rotating the pelvis open at the bottom.
- Rounding the back to reach lower.
- Locking out the standing knee.
- Using a load that costs you balance and range.
Progressions & Regressions
Progressions
Supported single-leg hinge holding a rack, then bodyweight, then contralateral load, then ipsilateral load.
Regressions
Kickstand deadlift with the rear toe resting on the floor.
When to Use It
When to use
As accessory work after the main lift, or in a movement-quality block early in the session.
When not to use
When balance is so limited that the set becomes about staying upright rather than loading the hamstring.
Programming
3 sets of 8 to 10 repetitions per leg with a controlled three-second lowering.
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