FitCi
Single-Leg Romanian Deadlift is a compound exercise targeting the glutes: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, back, core. Equipment: dumbbell, kettlebell, barbell, bodyweight. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand on one foot, slightly bend the knee, and hold a dumbbell or bar.
- Bracing your core and back, begin to lean your torso forward while extending your other leg back.
- Push your hips back to lower until your torso is parallel to the floor, keeping your back flat.
- Stop at the point where you feel the stretch in the hamstring of your supporting leg.
- Drive through your heel and push your hips forward to return to the starting position under control.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Cable Glute Kickback, Hip Abduction Machine
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.