Movement overview

The Single Leg Romanian Deadlift is a unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.

Step-by-step cues

1. Stand upright with feet hip-width apart, holding a dumbbell in your right hand.
2. Shift your weight onto your left leg and slightly bend the knee.
3. Hinge at the hips, extending your right leg straight behind you while lowering the dumbbell towards the ground.
4. Keep your back straight and shoulders retracted as you lower the weight.
5. Lower until your torso is parallel to the ground or you feel a stretch in your hamstrings.
6. Return to the starting position by driving through your left heel and bringing your right leg forward.
7. Repeat for the desired number of repetitions before switching to the other leg.

Technical tips

• Maintain a neutral spine throughout the movement to avoid lower back strain.
• Focus on hinging at the hips rather than bending at the waist.
• Engage your core to help maintain balance and stability.
• Keep a slight bend in the standing knee to reduce stress on the joint.
• Use a mirror or record yourself to ensure proper form and alignment.
• Start with lighter weights to master technique before progressing to heavier loads.
• Perform the exercise slowly and with control to maximize muscle engagement.