Zirv Fitness
Strength exercise

Romanian Deadlift (Single Leg)

How to do it

  1. Stand with feet hip-width apart, with the barbell over mid-foot.
  2. Bend at the hips and knees to grip the bar just outside your legs.
  3. Keep your back flat, chest up, and shoulders slightly ahead of the bar.
  4. Drive through your heels, extending your hips and knees simultaneously.
  5. Stand tall at the top, squeezing your glutes.
  6. Lower the bar back to the floor by hinging at the hips first, then bending the knees.

Muscles worked

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

Related Lower Back exercises

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