Legs · Hinge
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is a hip hinge performed on one leg while the other leg extends behind you. It trains the hamstrings and glutes of the standing leg and challenges balance and hip stability. Usually done with a dumbbell or kettlebell, it builds strength and control that carry over to running and athletic movements.
Also known as: Single-leg RDL, One-leg Romanian deadlift, Unilateral RDL, Single-leg deadlift
- Muscle group
- Legs
- Movement pattern
- Hinge
- Type
- Compound
- Equipment
- Dumbbell, Kettlebell
- Difficulty
- Intermediate
What muscles does the single-leg romanian deadlift work?
Primary movers
- Hamstrings
- Gluteus maximus
Assisting muscles
- Gluteus medius
- Erector spinae
- Adductors
- Core
- Calves
The hamstrings and glutes of the standing leg control the lowering and drive the lift. Because only one leg works, each side gets its own load and any weakness shows quickly.
The glute medius works hard to keep your hips level, and the core resists rotation. This is why the exercise is so good for stability.
The foot and calf of the standing leg work to hold balance, which adds a stability demand that bilateral hinges lack.
You can use a lot less weight than on a two-leg hinge, so it is a practical way to train the hinge with modest equipment.
How to do the single-leg romanian deadlift
Setup
- 1
Hold a dumbbell or kettlebell in one or both hands, or use no weight to learn the movement.
- 2
Stand on one foot with a slight bend in the knee.
- 3
Choose a spot a few metres ahead to focus on for balance.
- 4
Brace your abs and set your shoulders back.
Execution
- 1
Hinge at the hip and extend your free leg straight behind you.
- 2
Keep your hips square to the floor.
- 3
Lower the weight toward the floor along your standing leg.
- 4
Stop when your torso is near parallel or you feel a strong hamstring stretch.
- 5
Squeeze your glute to return to standing.
- 6
Complete all reps, then switch legs.
Common single-leg romanian deadlift mistakes
Hips rotating open
Letting the back leg lift and the hips turn removes the stability work.
The fix: Point your toes at the floor and keep both hip bones facing down.
Rounding the back
A flexed spine under load strains the lower back.
The fix: Stop the descent when your back begins to round.
Locking the standing knee
A locked knee loads the joint and limits hamstring work.
The fix: Keep a soft, steady bend in the standing knee.
Too heavy to balance
Heavy loads compromise form and balance before the muscles tire.
The fix: Start light and add weight only when you can balance for all reps.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 8–12 per leg | Moderate | 60–90 s |
| Strength | 3–4 | 6–8 per leg | Heavy | 90 s |
| Beginner | 2 | 8 per leg | Bodyweight | 60 s |
Start with bodyweight, add a light weight and progress. Match reps on both legs and begin with the weaker side. A hand on a wall helps while learning.
Running the single-leg romanian deadlift in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySingle-Leg Romanian Deadlift variations and alternatives
A two-leg hinge with less balance demand.
A stable two-leg hinge with dumbbells.
Barbell Romanian Deadlift
AlternativeA bilateral hinge with heavier loading.
Dumbbell Bulgarian Split Squats
AlternativeAnother single-leg exercise for the legs.
Cable Pull-Through
AlternativeA hinge with a constant cable load.
Frequently asked questions
What muscles does the single-leg RDL work?
The hamstrings and glutes of the standing leg, plus the glute medius, core and lower back.
Why do I keep losing balance?
Keep a slight bend in your standing knee, fix your eyes on a point ahead, and use a lighter weight.
Which hand should hold the weight?
Either. Holding it on the opposite side to the standing leg is common, and holding it on the same side loads stability more.
How heavy should I go?
Much lighter than a two-leg hinge. Start with 5 to 10 kg.
Is it good for runners?
Yes. It trains the hamstrings and glutes in a single-leg stance, which mirrors running.
Hercules tracks every single-leg romanian deadlift you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play