Hinges and bridges
Single-leg Romanian deadlift
- Kit
- Dumbbells
- Works
- hamstrings · glutes
- Also
- lower back · core · calves · upper back
The single-leg Romanian deadlift is a hip hinge done on one leg while holding a dumbbell, folding forward at the hips and standing back up. It loads the hamstrings and glutes of the standing leg while asking the ankle, hip and trunk to hold a line under load. It suits anyone who wants hinge strength and balance at the same time, and it exposes side to side differences a two-legged hinge hides.
Form
How to do single-leg romanian deadlift
- 1Stand on one leg with a dumbbell in the opposite hand, knee softly bent, and let the free leg hang behind you.
- 2Push your hips back and let your chest travel toward the floor, keeping your back flat and the dumbbell close to your standing leg. The free leg rises behind you in line with your torso.
- 3Lower until you feel a strong stretch behind the standing thigh, around the point where your back would start to round, breathing in as you fold.
- 4Drive your hips forward and squeeze the glute of the standing leg to stand tall, breathing out at the top without leaning back.
- 5Keep your hips level throughout: the hip of the free leg should not roll open toward the ceiling.
- 6Work both sides, and rest your fingertips on a wall if balance breaks the rhythm.
Watch for
Common mistakes
Bending and straightening the standing knee like a squat instead of hinging.
Fix: Set a soft bend at the start and keep that same angle, moving only at the hips.
Rounding the lower back at the bottom to reach further down.
Fix: Stop the descent at the point where your back is still flat, even if that is well above the floor.
The free hip twisting open so the torso rotates.
Fix: Point the toes of the free leg at the floor and think about keeping both hip bones facing down.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.