Single-Leg Romanian Deadlift

About This Exercise

A unilateral hip-hinge exercise that develops single-leg posterior chain strength, balance, and proprioception. Stronger transfer to running, jumping, and rotational sports than bilateral RDL.

1Setup

Stand on one leg with a slight knee bend. Hold a dumbbell or kettlebell in the opposite hand (or both hands for bodyweight progression). The non-stance leg is extended slightly behind you, ready to act as a counterbalance.

2Execution

Hinge at the standing-leg hip, pushing your hips back as your chest comes forward. The non-stance leg extends behind you in a straight line with your torso, forming a T position. Lower until you feel a stretch in the standing-leg hamstring or your torso is parallel to the floor. Drive through the standing-leg heel to return to start.

Pro Tips

• Standing-leg hip is the hinge — the back leg is just a counterbalance
• Keep a slight bend in the standing knee throughout — do not lock out
• Squared hips: do not let the back leg hip rotate open
• Start bodyweight to learn the pattern, then load progressively