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Single-Leg Romanian Deadlift

A unilateral version of the Romanian deadlift, adding significant balance and stability demands to the hip-hinge pattern.

Setup

Stand on one leg, holding a weight in the opposite hand. A slight bend in the standing knee, core braced.

Movement

Hinge forward, extending the non-standing leg behind you. Your torso and extended leg should move as a counterbalanced unit. Lower until you feel a hamstring stretch. Stop before your back rounds or your balance becomes unstable.

Return

Return to standing with control. Reverse the hinge, using your standing leg's hip and hamstring to drive the movement.

Common Mistake to Avoid

Rounding the back to chase additional range. Same caution as any hip-hinge — a flat back matters more than how low you can reach.

Equipment Dumbbell or kettlebell
Primary Muscles Lower back, hamstrings, glutes
Secondary Muscles Core (stabilizing)

Why it matters

Performing the Romanian deadlift on one leg dramatically increases the balance and stability requirements compared to the two-leg version, while still training the same hip-hinge pattern and posterior-chain muscles. It's a genuinely challenging movement that also addresses any side-to-side strength or stability imbalance directly.

How to do it

  1. Stand on one leg, holding a weight in the opposite hand. A slight bend in the standing knee, core braced.
  2. Hinge forward, extending the non-standing leg behind you. Your torso and extended leg should move as a counterbalanced unit.
  3. Lower until you feel a hamstring stretch. Stop before your back rounds or your balance becomes unstable.
  4. Return to standing with control. Reverse the hinge, using your standing leg's hip and hamstring to drive the movement.

Common mistakes

  • Rounding the back to chase additional range. Same caution as any hip-hinge — a flat back matters more than how low you can reach.
  • Letting the hips rotate open. Keep your hips square to the floor throughout, resisting the tendency to rotate as balance is challenged.
  • Using too much weight before balance and stability are solid. Master the bodyweight or very light-weight version before adding significant load.
  • Rushing through reps to avoid the balance challenge. A slower, more controlled tempo actually makes the balance component more manageable.

Sets & reps by level

Beginner

Not typically recommended — master the standard Romanian deadlift first.

Intermediate

3 sets of 8–10 reps per leg with a light weight, prioritizing balance and a flat back.

Advanced

3–4 sets of 8–10 reps per leg at a more challenging weight, strict control throughout.

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