How to do Single Leg Romanian Deadlifts

What is a Single Leg Romanian Deadlift?

Like the Lunge, the Single Leg Romanian Deadlift is a leg strengthening exercises that will develop your balance and coordination. This is a fantastic balancing exercise (I almost lost my balance in this video!). It requires flexibility in your hamstrings (muscle on the underside of your thigh) and your hip complex, so be sure to actively stretch those muscles before doing this exercise. With this movement, you exercise one leg at a time.

The following muscle group is engaged by the Single Leg Romanian Deadlift:

  • Legs

How to Do a Single Leg Romanian Deadlift (Instructions):

Start in a standing position, with your feet close together and your arms down by your waist. Lift your left foot off the ground, and bend down at the waist. As you bend, keep your back straight and touch the ground with both of your hands. Your left leg should flag out behind you. When you touch the ground, return back to starting position. Repeat on your opposite leg. This is a great balancing and strengthening exercise for your legs!

Trainer Tips for the Single Leg Romanian Deadlift:  

  • Progression (make harder)
    • Perform the movement on top of an unstable surface, like a pool chair, balance beam, couch, etc… 
    • Pause for 2 seconds at the bottom of the movement.
    • Perform the movement slowly. Count to 4 on your way down and count to 2 on your way up. 
  • Regression (make easier)
    • Perform the movement while holding onto a chair, table or other raised surface with one of your hands. 
  • Application:
    • Do three sets of 10 repetitions with the Single Leg Romanian Deadlift. Ensure to do 10 repetitions on each leg. 
Single Leg Romanian Deadlifts are used in the Layman’s Fitness 12 Week Bodyweight Program, which you can learn more about here