hip focus
Single-Leg Romanian Deadlift
Hinging forward on one leg while the other reaches back, which strengthens the back of the thigh and buttock and trains balance.
Key cue: Hinge at the hips, free leg back, back flat, hips square.
Area
hip
Level
advanced
Volume
3 × 6/side
Goal
fitness
How to do it
- 1Stand on one leg with a soft bend in the knee, holding a wall or counter lightly with one hand.
- 2Hinge forward from the hips, sending your free leg straight back behind you as your chest tips towards the floor.
- 3Keep your back flat and your hips square to the floor until you feel a pull in the back of the thigh, or reach the limit of your control.
- 4Squeeze the buttock of your standing leg to return upright. Complete the set, then change legs.
Easier and harder versions
- Easier
- Keep one hand on a wall or the back of a chair, with the back foot lightly on the floor.
- Harder
- Hold a light weight in the hand opposite the standing leg.
Helps with
Commonly used for:
Hamstring strengthSingle-leg balanceHip and glute strength
Read more
Benefits
- Strengthens the back of the thigh and buttock
- Trains balance and hip control on one leg
- Needs only a wall for support
Muscles worked
Strengthening. Strengthens your hamstrings, glutes and core.
HamstringsGlutesCore
Form tips
- Imagine a pole running along your back from head to tailbone, and keep it straight.
- Start with no weight and light fingertip support on a wall.
Common mistakes
- Rounding your back.
- Twisting the hips open as the free leg lifts.
When to avoid or modify
- Keep a wall or counter within reach until your balance is steady.
- Stop if you feel pain in your lower back or a sharp pull behind the knee. Go back to the two-legged hip hinge first.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder