Muscles worked
What the single-leg romanian deadlift trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick the weight. Learn it with bodyweight first. When you add load, hold one dumbbell or kettlebell in the hand opposite your standing leg, or a lighter one in each hand.
- 02
Stand on one leg. Shift your weight onto one foot, spread your toes and feel your weight in your mid foot and heel. Let the other foot hover just off the floor beside it.
- 03
Set the standing knee. Unlock your standing knee into a slight bend, about 15 to 20 degrees. That bend stays the same for the whole rep.
- 04
Brace and set the shoulders. Pull your shoulders back and down, take a breath into your belly and tighten your abs. Let the weight hang straight down from your shoulder.
- 05
Use support if you need it. If you wobble, stand next to a wall or rack and rest your free hand on it lightly. Balance improves fast with practice.
Step by step
How to do the single-leg romanian deadlift
- 01
Push the hips back. Start the rep by sending the hip of your standing leg straight back. Your chest tips forward because your hips go back, not because you bend at the waist.
- 02
Reach the free leg back. As your chest lowers, your free leg rises behind you, staying in a straight line with your torso from head to heel. Keep the toes of that foot pointing at the floor so your hips stay square.
- 03
Keep the weight close. Let the weight travel straight down close to the shin of your standing leg. Your standing shin stays roughly vertical and your weight stays in your mid foot and heel.
- 04
Find the bottom. Stop when your hip will not go back any further without your back rounding, your hips twisting open or your standing knee bending more. For most people that is with the weight around the knee to mid shin, the torso nearing parallel to the floor and a strong stretch in the standing hamstring.
- 05
Drive through the standing foot. Push your standing foot into the floor and bring your hips forward to stand, lowering the free leg as your chest comes up. Squeeze the glute of the standing leg at the top.
- 06
Finish tall and reset. Stand straight with your ribs down and hips level. Keep the free foot hovering if you can, or tap it down lightly to reset your balance before the next rep. Finish all reps, then switch legs.
Cues to say in your head
- Hips back, not down
- Head to heel, one line
- Back toe points down
- Keep your hips square
- Weight close to the shin
- Push the floor away
Fix these first
Common mistakes
Hips opening toward the ceiling
If the hip of your free leg rotates up, your lower back twists to make up the depth. Point the back toe at the floor and keep both hip bones facing the ground.
Rounding the back to reach lower
Depth comes from how far your hip goes back, not from touching the floor. End the rep where your back stays flat and your hips stay square, even if the weight only reaches your knee.
Bending the standing knee more as you lower
That turns the hinge into a one leg squat. Set the soft knee at the top and move only at the hip.
Kicking the free leg up and leaving the chest behind
The free leg and torso move together as one straight line. If your heel shoots up while your chest stays high, slow down and lower your chest first.
Weight drifting out in front
Keep the dumbbell hanging under your shoulder and close to your standing leg. A weight that swings forward pulls you off balance and loads your lower back.
Rushing the reps to stay balanced
Speed hides wobble but cuts the stretch. Lower in about 2 to 3 seconds and use a wall or a staggered stance until you can control it.
Stay safe
Keep your back flat and your hips square on every rep, and end the set when you can no longer hold either. If you lose your balance, put the free foot down and stand up, then set the weight down under control rather than dropping it; train with clear space around you. Start lighter than you think, because the long stretch makes this lift very sore at first. Stop and get checked by a clinician or physical therapist if you feel sharp back pain, pain that travels down a leg, or numbness or tingling.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 12 each side | 65–75% 1RM | 1 to 2 min |
| Strength | 3 to 4 | 6 to 8 each side | 75–82% 1RM | 2 to 3 min |
| Technique | 2 to 3 | 6 to 10 each side | 40–60% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
162–177lb
3 to 4 sets of 6 to 8 each side reps, 2 to 3 min rest. Heavier sets work best once your balance is solid. Use the staggered stance or a light hand on a wall so balance is not what ends the set.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Single-Leg Romanian Deadlift questions
What muscles does the single leg RDL work?
Mainly the hamstrings and glutes of your standing leg, with help from the adductors and lower back. Because you are on one foot, your side glutes, core and foot muscles also work hard to keep your hips level and you balanced.
How do I keep my balance on single leg deadlifts?
Keep a soft bend in the standing knee, grip the floor with your whole foot and move slowly, lowering in about 2 to 3 seconds. Fix your eyes on a spot on the floor a few feet ahead, and use a light fingertip touch on a wall or a staggered stance until your balance catches up.
What is a B stance RDL?
A B stance or kickstand RDL is a staggered stance version where the back foot stays on the floor, heel up, with the toes level with the front heel or a little behind it. The front leg does most of the work while the back foot just helps with balance, so you can usually load it heavier than a true single leg RDL.
Should I hold the weight in the same hand or the opposite hand?
Most coaches start people holding the weight in the hand opposite the standing leg, because it tends to make keeping the hips square easier. Holding a dumbbell in each hand also works and lets you use more total weight. Pick one and keep it the same so you can track progress.
Should my back leg be straight on a single leg RDL?
Mostly, yes. Keep the free leg long and in line with your torso, with the knee straight or only slightly bent and the toes pointing down. The standing leg is the one that keeps a soft bend.
How many sets and reps of single leg RDLs should I do?
Three to four sets of 8 to 12 reps on each leg works for most people, once or twice a week. Always do the same reps on both sides, and start with your weaker leg.
Train in Protocol
Log your single-leg romanian deadlift by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.