Strength · Bodyweight · Intermediate · ~3 min
Single-leg Romanian deadlift (bodyweight)
Balance plus hamstring and glute strength on one leg. Trains hip control for reaching low to the forecourt.
▶ How To Do A Single Leg Deadlift | The Right Way | Well+Good — Well+Good (YouTube)
More videos: Fixing The Single Leg RDL Problem (INCREDIBLE CHANGES) (Squat University) · How to Perform Single Leg Romanian Deadlifts | Bodyweight Exercise Tutorial (Buff Dudes Workouts)
Prescription3 × 6 reps each side · rest 45 s
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
Stand on one leg with a soft knee, arms by your sides or hands on hips.
How to do it
- Hinge forward from the hip while the free leg reaches back.
- Keep hips square to the floor.
- Return to standing by driving the hips forward.
Technique cues
- Body moves like a see-saw
- Hips square, no opening
- Stance knee soft
Common mistakes
- Rotating the hips open
- Rounding the back to reach lower
- Locking the stance knee
Easier
Lightly touch the back toes down (kickstand) or hold a wall.
Harder
Hold a dumbbell in the opposite hand.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.