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How to do Single-Leg Romanian Deadlift

Primary muscle: Glutes · Secondary: Legs, Back, Core

GlutesAdvancedDumbbell, Kettlebell, Barbell, BodyweightCompound
Single-Leg Romanian Deadlift start and end positionSingle-Leg Romanian Deadlift start and end position

Step-by-step

  1. Stand on one foot, slightly bend the knee, and hold a dumbbell or bar.
  2. Bracing your core and back, begin to lean your torso forward while extending your other leg back.
  3. Push your hips back to lower until your torso is parallel to the floor, keeping your back flat.
  4. Stop at the point where you feel the stretch in the hamstring of your supporting leg.
  5. Drive through your heel and push your hips forward to return to the starting position under control.

Coaching tip

Hinge from the hip so your back and rear leg form one line; maintain balance with your core.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

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