How to Do the Single-Leg Romanian Deadlift (Bodyweight)
The bodyweight single-leg Romanian deadlift hinges at the hips on one leg while the other extends behind you. It trains the hamstrings and glutes and challenges balance and hip control. It suits intermediate lifters who want to learn the hinge on one leg.
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Muscles worked
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
How to do the Single-Leg Romanian Deadlift (Bodyweight)
- 1
Stand on one leg with a soft bend in your knee.
- 2
Hinge at your hips and send your free leg straight behind you.
- 3
Keep your back flat and your hips square to the floor.
- 4
Lower your torso until it's near parallel with the floor.
- 5
Squeeze your glute and hamstring to return upright.
- 6
Finish all reps on one side, then switch.
Form cues to remember
- Hips back, back flat
- Hips stay square
- Free leg long behind you
- Squeeze up to stand
Single-Leg Romanian Deadlift (Bodyweight) video tutorial
Common mistakes
Rotating your hips open
Keep your hips square to the floor.
Rounding your back
Hinge from your hips and keep your chest long.
Locking out your standing knee
Keep a soft bend in the standing knee.
Falling forward
Slow down and touch a wall or chair for balance.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per leg, 60 sec rest |
|---|---|
| Endurance | 2 sets of 15 reps per leg |
Hold something for balance if you wobble, and stop if you feel your lower back rounding. Move slowly.
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Single-Leg Romanian Deadlift (Bodyweight) FAQ
What muscles does the single-leg Romanian deadlift work?
It works the hamstrings and glutes of the standing leg, plus your core and stabilizers.
How do I keep my balance on the single-leg Romanian deadlift?
Fix your eyes on a spot on the floor and slow down. You can touch a wall for support.
When should I add weight to the single-leg Romanian deadlift?
Once you can do 10–12 controlled reps per leg without wobbling. Start with a light dumbbell or kettlebell.
Single-Leg Romanian Deadlift (Bodyweight) alternatives
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