← EXERCISE LIBRARYStrength
Single-Leg Romanian Deadlift
A one-legged hinge that loads the hamstring while the hip stabilisers fight rotation. Moderate load, sets of 8-10 per side, treated as a control lift rather than a max effort.
- 01Hold a dumbbell in the hand opposite the standing leg.
- 02Put a soft bend in the standing knee and set the shoulders down.
- 03Hinge at the hip, letting the free leg travel back as a counterweight.
- 04Lower until you feel a firm stretch in the standing hamstring with the back flat.
- 05Drive the hips forward to stand, keeping the pelvis level throughout.
- 01Free leg and torso move as one line.
- 02Keep both hipbones pointing at the floor.
- 03Push the hips back, do not bend the spine.
- 01Hip of the free leg opening to the ceiling — the lift becomes a twist and the hamstring stops being loaded.
- 02Locking the standing knee — the hinge disappears and the stretch lands on the joint instead of the muscle.
- 03Chasing depth by rounding the back — range gained at the spine is range lost at the hip.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.