How To Do Single Leg Romanian Deadlift

Single Leg Romanian Deadlift Exercise

Single Leg Romanian Deadlift is a unique exercise for isolating the hamstring muscles.

It also works the glutes, lower back and engages the core muscles to keep the upper body stable.

Single Leg Romanian Deadlift also helps strengthen the ankles and can improve your balance, coordination and stability.

This exercise can be particularly valuable for those who participate in physical activities that require great agility such as soccer, basketball, rugby and tennis.

Single Leg Romanian Deadlift How To

  • Pick up a dumbbell and bring it the right side of your body. Bring your left foot slightly off the floor. Keep your core tight throughout the exercise.
  • With your right leg slightly bent, lower the dumbbell toward your right foot. As the dumbbell is moving toward your foot, raise your left leg back.
  • When you feel a nice, comfortable stretch on your right hamstring, slowly bring the dumbbell back up to starting position by pushing your hip forward. Bring your left leg down until your feet are close together but do not let your left foot rest on the floor.
  • Once you have completed the targeted number of reps on the right leg, switch sides and work on the left hamstring. Perform the exact number of reps.

Form and Technique

Single Leg Romanian Deadlift is all about balance. It is advisable to use only light weight for this exercise.

Keep a slight bend on your working leg and raise your opposite leg as high as you can for better stability.

Do not bring the dumbbell forward; keep it moving as close to your body as possible.

Variations: Kettlebell One Legged Deadlift

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Single Leg Romanian Deadlift