Single-Leg Romanian Deadlift
The Single-Leg Romanian Deadlift is a unilateral functional exercise targeting hamstrings and glutes, developing balance and postural stability.
Introduction
The Single-Leg Romanian Deadlift (SL RDL) is a fundamental functional exercise developing the posterior chain unilaterally. The single-leg hip hinge improves proprioceptive balance, ankle and knee stability, while strengthening hamstrings and glutes. Essential for lower body injury prevention.
Muscles Worked
Hamstrings drive the hip hinge. Gluteus maximus controls hip extension. Gluteus medius stabilizes the pelvis. Core maintains flat back. Ankle stabilizers work intensely.
Step-by-Step Execution
- Stand on one leg, dumbbell in opposite hand.
- Hip hinge: lean forward pivoting at hips.
- Free leg rises behind naturally, body forms a T.
- Lower until marked hamstring stretch.
- Contract glute to return upright.
Protocol
- 3 x 10 per leg, 60 sec rest.
Safety
- Flat back always.
- Slow, controlled movement.
Target Audience
All levels. Essential for injury prevention and balance.
Diagrams and illustrations
Single-Leg Romanian Deadlift illustration
Functional / Unilateral exercise targeting Hamstrings, glutes.