Single-Leg Romanian Deadlift
oec:single-leg-romanian-deadlift
A unilateral hip-hinge exercise performed on one leg to develop hamstring strength, glute activation, and single-leg balance.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Single Leg Romanian Deadlift, Single Leg RDL, Single-Leg RDL, SL RDL, Bodyweight Single-Leg Romanian Deadlift, One-Legged Romanian Deadlift
How to do it
Setup
- Stand upright with your feet hip-width apart and your arms at your sides or hands on your hips.
- Shift your weight onto the working leg while unlocking that knee slightly.
- Brace your core and fix your gaze on a point on the floor a few feet ahead for balance.
Movement
- Hinge at your hips to push your pelvis back while reaching your non-working leg straight behind you.
- Lower your torso toward the floor in a straight line with the back leg until you feel a deep stretch in the standing hamstring.
- Keep your hips square to the ground, avoiding any rotation of the pelvis.
- Drive through the midfoot and heel of the standing leg, extending the hip to return to the upright starting position.
- Finish all prescribed repetitions on one leg before switching to the opposite side.
Breathing
Inhale as you hinge forward and lengthen the hamstring; exhale as you extend the hip and return to the top.
Cues
- Reach your back heel toward the wall.
- Keep your belt buckle pointed straight at the floor.
- Soft knee, grounded foot.
Common faults
- Opening or rotating the non-working hip upward toward the ceiling.
- Point the toes of your floating foot straight down to keep your pelvis level and square.
- Rounding the spine to reach toward the floor rather than hinging at the hip.
- Maintain a flat back and proud chest; stop hinging as soon as your hamstring reaches end range.
- Locking the standing knee completely out or letting it cave inward.
- Maintain a soft knee bend and distribute weight evenly across the tripod of your standing foot.
Safety
- Position yourself near a wall or sturdy support to lightly touch for balance if needed.
Muscles
Joints
- Hip: Flexion, Extension, Isometric stabilization
- Knee: Isometric stabilization
- Lumbar spine: Isometric stabilization
- Subtalar: Isometric stabilization
Details
- Movement
- Hip hinge, Balance
- Modality
- Calisthenics, Strength, Balance
- Mechanics
- compound
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- None
- Record
- Repetitions
- Load
- bodyweight, not applicable
Related
- variation of Barbell Romanian Deadlift
- progression of Barbell Kickstand Romanian Deadlift
- substitute for Dumbbell Single-Leg Deadlift
- substitute for Kettlebell Single-Leg Deadlift
Sources
- wger: Single Leg RDL, by admin (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.