Single-Leg Romanian Deadlift
Quick Information
Category
Balance & Stability
Difficulty
Intermediate
Equipment
Dumbbell or 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, Posterior Chain Strength
Sport
General, Running, Field Sports, Return to Sport
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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