How To Do The Single-Leg Romanian Deadlift: The Complete Guide

The Single-Leg Romanian Deadlift can be a great addition to your workout routine that can help you build hamstrings and overall posterior chain strength. It is also a unilateral movement, meaning, it’ll greatly improve your balance and also help minimize strength imbalances that may have developed.

Single Legged Romanian Deadlift

Learning The Single-Leg Romanian Deadlift

  1. Start out with your feet shoulder with apart with a slight bend at the knee. Hold the dumbbells in your hands. You can choose to workout with two dumbbells or a single dumbbell at a time, totally your call.
  2. Now while keeping your shoulder blades retracted, bend your torso until it’s parallel to the ground or your lower back starts to round up. Whatever comes first.
  3. Briefly pause at the bottom, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position.


  • Shoulder Blades Retracted – Your shoulder blades should be retracted throughout the movement. This will give you a little back burn—and it will also help safeguard your shoulders as you start to move heavier weights, protecting your biceps tendons. This will help you keep yourself from rounding your back, too
  • Don’t Overextend The Non-Working Leg – Yes, this movement is taught to be performed by extending the non-working leg back so as to keep it in line with the torso and that’s great. If you’re just starting out, you don’t necessarily have to do that, you can extend the leg to whatever extent you’re comfortable with and as your balance and strength develops, you can work your way upwards.



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