Single-Leg Romanian Deadlift

How to perform the Single-Leg Romanian Deadlift

1. Stand on one leg with a soft knee, arms hanging or reaching out for balance.
2. Hinge at the hip of the standing leg while the free leg extends straight back as a counterweight.
3. Lower the torso toward parallel with the floor, keeping the hips square and level rather than rotating open.
4. Feel the stretch build in the standing-leg hamstring as the trunk and rear leg form one line.
5. Stop when the hamstring reaches its stretch or the back begins to round, then reverse.
6. Drive the standing hip forward to return upright, keeping balance without hopping or stumbling.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the hip of the free leg rotate open so the pelvis twists instead of staying square.
• •Rounding the back to reach lower rather than hinging cleanly from the standing hip.
• •Bending the standing knee deeply into a single-leg squat instead of a hinge.
• •Rushing the rep and losing balance rather than moving slowly and in control.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.