Single Leg Romanian Deadlift
10 reps
Hinge at the hips as one leg extends straight back behind you.
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HAMSTRINGS
Single Leg Romanian Deadlift
This single-leg RDL trains the glutes and hamstrings while exposing any left-to-right differences in strength, balance, or mobility. Standing on one leg forces the stabilizers to work overtime to keep you steady. It carries over strongly to squats, lunges, and other compound lower-body lifts that demand hip control.
How to do it
- 1
Stand tall with feet shoulder-width apart and toes pointing forward.
- 2
Brace your core to hold a neutral spine.
- 3
Push your hips back and extend one leg straight behind you, keeping it in line with your torso.
- 4
Keep a slight, unchanging bend in your standing knee as your shoulders drop toward the floor.
- 5
Continue hinging until you can no longer keep a neutral spine, then return to standing.
- 6
Complete your reps, then repeat on the other leg.