Single Legged Romanian Deadlifts
- Beginner
- Bodyweight
The single-leg Romanian deadlift is the single-leg version of one of the most-used hinges in strength training. Standing on one leg, the lifter hinges at the hip and lowers the torso while the back leg extends behind for balance, loading the glutes and hamstrings of the standing leg through a long, controlled stretch. It also exposes side-to-side balance differences that bilateral lifts hide.
How to do the Single Legged Romanian Deadlifts
- Stand tall on one leg with a slight bend in the standing knee and arms hanging at your sides.
- Brace your core and pull your shoulder blades down to set a tall, stable torso position.
- Hinge at the hip by pushing the standing-leg hip back, letting the back leg float up behind you.
- Keep the back leg, torso, and head in one straight line as you lower toward the floor.
- Stop when you feel a deep stretch in the standing leg's hamstring, with the torso roughly parallel to the floor.
- Drive the standing-leg hip forward to return to the start position, squeezing the glute at the top.
Muscles worked
- Primary:
- Glutes and Hamstrings
- Secondary:
- Core
Why train it
- Builds glute and hamstring strength while exposing side-to-side imbalances.
- Trains the single-leg hinge pattern that carries over to running and jumping.
- Improves balance and ankle stability under load.
Common mistakes
- Rounding the lower back as the torso lowers, which puts the spine at risk under load.
- Twisting the hips open as the back leg lifts, which loses the hinge alignment and balance.
- Bending too much at the standing knee so the lift becomes a single-leg squat instead of a hinge.
- Bouncing back up at the bottom instead of controlling the descent and the reversal.
Frequently asked questions
What muscles do Single Legged Romanian Deadlifts work?
Single Legged Romanian Deadlifts train the glutes and hamstrings as the main targets. Expect the core to take some of the load as well.
What equipment do I need for Single Legged Romanian Deadlifts?
None. Single Legged Romanian Deadlifts are a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Are Single Legged Romanian Deadlifts suitable for beginners?
Yes. Single Legged Romanian Deadlifts are rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do Single Legged Romanian Deadlifts at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes Single Legged Romanian Deadlifts one of the movements worth keeping for days you never reach a gym.
How many sets and reps of Single Legged Romanian Deadlifts should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to Single Legged Romanian Deadlifts?
Band Romanian Deadlift, Dumbbell Deadlift, and Kettlebell Romanian Deadlift train the same primary muscles as Single Legged Romanian Deadlifts. Pick whichever one matches the equipment in front of you.