Single-Leg Romanian Deadlift

Setup & Positioning

"Stand tall with feet hip-width apart, holding a dumbbell, kettlebell, or no weight at all depending on your level. Shift your weight onto one leg, keeping a slight bend in the knee. Let the other foot lift just slightly off the ground behind you."

Key point: “Keep your hips square to the ground—don’t let the lifting leg open outward.”

Execution

"Hinge forward at your hips, letting your free leg extend straight back as your torso leans forward. Keep your back flat and core braced. Lower the weight (or your hands) toward the floor until you feel a strong stretch in your hamstrings, then drive through your standing heel to return to the upright position. Maintain control and balance throughout."

Where You Should Feel It

• Hamstrings and glutes of the standing leg
• Core muscles working to stabilize your spine
• Ankle and foot muscles adjusting for balance

Where You Shouldn’t Feel It

• Lower back strain from rounding or overextending
• Sharp knee pain on the standing leg
• Excess pressure in the toes from leaning forward too much

Breathing

"Inhale as you hinge forward, exhale as you drive back up to standing."

Common Mistakes to Avoid

1. Rounding the back – Keep your spine neutral throughout.
2. Letting the hips rotate – Both hip bones should face the ground.
3. Locking the standing knee – Keep a slight bend for control and joint safety.
4. Rushing through reps – Slow, controlled movement builds better stability and strength.