Strength

Single-Leg Romanian Deadlift

by Kaira

Trains the hinge and the balance of one leg at the same time — the back of the body finally gets a say.

How to do it

  1. Stand on one leg with a soft knee, fingertips on a wall while you learn, the other leg ready to travel back as a counterweight.
  2. Hinge at the hip, sending the chest forward and the free leg back in one line — the back stays flat, it does not round.
  3. Stop when you feel the back of the standing thigh working, then stand tall and squeeze the glute.
Barbell DeadliftHamstrings · Intermediate · 3 × 5Dumbbell Romanian DeadliftHamstrings · Intermediate · 3 × 10Standing Hip HingeHamstrings · Beginner · 1 × 10Dumbbell Hip ThrustGlutes · Beginner · 3 × 12Lying Leg CurlHamstrings · Beginner · 3 × 12Seated Leg CurlHamstrings · Beginner · 3 × 12

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Single-Leg Romanian Deadlift — how to do it, muscles worked · Sport AI