Single-leg Romanian deadlift
Also called single-leg deadlift, one-leg RDL
- Works
- Back of the thigh · hamstrings
- Buttocks · gluteus maximus
- Side of the hip · gluteus medius and minimus
- Needs
- No equipment
Setup
Stand on one leg with the knee a little bent. Hold a weight in the opposite hand if you want more load. Stand near a wall for balance if you need to.
Steps
- Lean forward from the hip and let the free leg rise behind you.
- Keep your back flat and your hips level.
- Stop when your body and back leg make a line, or when you feel a strong stretch.
- Return to standing.
- Do all reps, then change legs.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the back of the thigh and the buttock of the standing leg.
Common mistakes
- Turning the hip of the free leg open.
- Rounding the back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.