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Exercise technique guide

How to Do a Single-Leg Romanian Deadlift

The single-leg Romanian deadlift has you hinge on one leg while the other extends behind you. It builds hamstring and glute strength, balance and hip stability all at once, and exposes side-to-side differences. It is a valuable but challenging progression from the two-leg RDL.

A trainer demonstrating controlled split-squat technique

The single-leg RDL is the two-leg hinge turned into a balance and stability challenge. Hinging on one leg forces the standing hamstring, glute and hip to work hard to keep you steady, which builds strength and control most exercises miss.

You can do it with bodyweight or a light dumbbell, so it fits home or our Putra Heights centre. It is demanding, so we teach it after the two-leg RDL, and it pays off in better balance and single-leg strength.

What it trains and who it suits

It builds hamstring and glute strength, hip stability and balance on one leg. It suits runners, athletes, and anyone wanting to fix side-to-side differences and improve single-leg control.

Because it combines strength with balance, it carries over to running and daily single-leg movements far more than machine work.

Step-by-step cues

  1. Stand on one leg with a soft knee, holding a light weight
  2. Hinge forward, pushing your hips back
  3. Let the free leg extend straight behind you
  4. Keep your hips level and back flat, feeling the hamstring
  5. Return to standing tall, then repeat and switch legs

Common mistakes and quick fixes

  • Hips rotating open, keep them square to the floor
  • Rounding the back, hinge with a flat spine
  • Wobbling badly, touch a wall or fix your eyes on a point
  • Bending the standing knee too much, keep it softly fixed

Regressions, progressions and when to stop

Too hard? Touch the back toe down for balance, or hold a support. Too easy? Add load, slow the tempo, or reach for a lower target. At home a wall helps balance; at our centre we load it and refine your control.

  • Stop if you feel sharp low-back or hamstring pain rather than a stretch
  • See a professional if balance is so poor you cannot hinge safely

Frequently Asked Questions

Why is the single-leg RDL so hard to balance?+

Standing on one leg while hinging demands hip and ankle stability plus core control all at once. Balance improves quickly with practice, and touching a wall early on helps.

Where should I feel it?+

In the hamstring and glute of the standing leg, with a stretch as you hinge. If you feel it in your lower back, keep the back flatter and hinge less far.

Do I need weight to start?+

No. Bodyweight is plenty while you learn the balance and hinge. Add a light dumbbell only once you can do clean, controlled reps without wobbling.

How is this better than a normal RDL?+

It adds balance and hip stability, exposes and fixes left-right differences, and carries over strongly to running and single-leg movement, which the two-leg version does not.

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