Zirv Fitness
Strength exercise

Romanian Deadlift (Single Leg)

How to do it

  1. Grip a barbell at shoulder width with both hands and stand on one leg with a soft, fixed bend in the standing knee.
  2. Keep the hips square to the floor and extend the free leg straight back for counterbalance.
  3. Brace the core and fix the standing knee bend before hinging forward.
  4. Hinge at the standing hip, lowering the bar close to the shin while the free leg rises behind, loading the lower back, glute, and hamstring (biceps femoris) of the standing leg.
  5. Inhale on the way down, exhale returning to standing, moving slowly to maintain balance with the added bar load.
  6. Avoid letting the hips open toward the raised leg; keep them square throughout the hinge.

Muscles worked

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises

Related Hamstrings exercises

Axle DeadliftBand DeadliftBand Romanian DeadliftBarbell Stiff Leg DeadliftClean DeadliftDumbbell Single Leg Romanian Deadlift
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Biceps Femoris, Gluteus Maximus, Lower Back
Measured in
Reps and weight