Medicine Ball Single Leg Romanian Deadlift
10 reps
Balance on one leg and hinge forward with the ball until the hamstring loads.
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HAMSTRINGS
Medicine Ball Single Leg Romanian Deadlift
A single-leg Romanian deadlift loaded with a medicine ball, pairing a balance challenge with resistance for the hamstrings, glutes, and lower back. Working one side at a time builds coordination and evens out strength differences between legs.
How to do it
- 1
Hold a medicine ball in both hands and stand on one foot with a soft bend in that knee.
- 2
Keep your core, glutes, and hamstrings engaged as you hinge at the hip and let the ball lower toward the floor.
- 3
Let your free leg float back behind you, toes pointing down, as your torso tips forward.
- 4
Stop when you feel a light stretch in the standing-leg hamstring and hold briefly.
- 5
Squeeze your glutes and hamstrings to drive your hips forward and return to standing.
- 6
Keep your chest up and back flat throughout, feeling the work in the glutes and hamstrings rather than the lower back.