Single Leg Roman Deadlift
The single leg Romanian deadlift is a bodyweight unilateral exercise targeting the hamstrings through a hip hinge on one leg. The free leg extending behind provides counterbalance while the working leg hamstrings and glutes control the lowering and lifting phases.
How to do it
- Stand on one leg with a slight bend in the knee and your core engaged.
- Hinge forward at the hips, lowering your torso while extending the free leg behind you.
- Lower until your torso is approximately parallel to the floor.
- Squeeze your hamstring and glute to drive your hips forward and return to standing.
- Repeat for the desired reps before switching legs.
Form cues
- Keep a soft bend in your standing knee.
- Hinge at your hips like closing a door.
- Keep your back flat and core braced.
- Extend your back leg straight for balance.
Breathing: Inhale as you hinge forward and lower your torso, and exhale as you press through your foot to return to standing.
Common mistakes
- Rounding your lower back, which puts unnecessary stress on your spine instead of targeting the hamstrings.
- Opening your hips to the side, which reduces the load on your target leg and impairs balance.
- Rushing through the movement, which makes it difficult to control your balance and engage the glutes.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per leg, rest 60 s
Lose weight
3 sets x 10-12 reps per leg, rest 60 s
Build muscle
3-4 sets x 8-10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I keep losing my balance?
Balance takes practice. Try focusing your gaze on a fixed point on the floor a few feet in front of you, or lighty touch a wall with your fingertips for support.
Where should I feel this exercise?
You should feel a stretch and contraction in the hamstrings (back of your thigh) and glutes of the standing leg.
How often can I do single leg roman deadlifts?
You can perform this movement 2 to 3 times per week with at least a day of rest in between to allow your muscles to recover.