Muscles worked
The single leg Romanian deadlift trains the hamstrings and glutes of your standing leg, using the same hip hinge as the two-legged version. The difference is balance: the gluteus medius on the outside of your hip works constantly to keep your pelvis level, while your foot and ankle work to stop you wobbling. Your back carries far less weight than with both feet down, yet your hamstrings still get a proper stretch.
Common mistakes
- Your free leg hangs limp. If you let the back leg dangle, you lose balance and range. Keep it almost straight and push your heel back towards an imaginary wall, so your leg and upper body move like a seesaw.
- You rush the reps. Balance is the first thing to go when the pace picks up. Take two to three seconds on the way down and fix your eyes on a spot on the floor a little ahead of you.
- You train in soft running shoes. A thick, spongy sole makes it harder to stand steady on one leg. Wear shoes with a flat, firm sole instead.
Variations and alternatives
- The dumbbell Romanian deadlift keeps both feet down and takes more weight, a good step before your balance is ready for the single-leg version.
- The barbell Romanian deadlift is the choice when the goal is to load up properly heavy.
- The single leg hip thrust trains your glutes and hip extension one leg at a time, without balance setting the limit.
Sets and reps
Three sets of 8 to 12 reps per leg work for most people. Balance usually gives out before your muscles do, so heavy low-rep sets rarely suit this one. Start with whichever leg feels less steady. The guide to sets and reps has more on how to choose.
Progress in two stages: first build control, so you can do every rep on both legs without putting your foot down, then go up one dumbbell size at a time. Here, progressive overload is as much about balance as about kilos. If you still wobble, hold one dumbbell and rest your other hand lightly against a wall.