Full exercise libraryIntermediate
Single-Leg Romanian Deadlift
The single-leg hip hinge. Builds the posterior chain plus balance and pelvic control — qualities two-legged versions don't train.
HamstringsGlutesCoreKettlebellDumbbells
How to perform
- 1.Weight in the hand opposite the standing leg
- 2.Hinge forward while the free leg extends back
- 3.Back flat, pelvis staying square — not opening sideways
- 4.Torso and leg move as one lever
Common mistakes
- Pelvis opening up — the free foot's toes point sideways
- Rounding the back to chase depth
Tips
- Start with no weight, fingertips on a support; depth comes from flexibility, never from a round back
Limitations
Use caution with issues in: lower back. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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