Romanian Deadlift Single-Leg (Barbell)

A single-leg hip hinge movement emphasizing hamstring and glute development with minimal knee bend while maintaining balance and control.

Instructions

1. Stand upright on one leg with a slight knee bend, holding a barbell at arm’s length in front of your thighs.
2. Keep the working leg’s knee bend consistent throughout the entire movement.
3. Extend your non-working leg behind you for balance and counterweight.
4. Hinge at the hip of your standing leg while maintaining a neutral spine.
5. Lower the barbell along your leg by pushing your hips backward.
6. Keep your torso relatively upright with minimal excessive forward lean.
7. Lower until your torso is nearly parallel to the floor or until you feel a strong hamstring stretch.
8. Drive your hip forward to return to the starting position, squeezing your glutes.
9. Repeat for the prescribed number of repetitions on one leg, then switch.

Tips

• This variation emphasizes the hamstrings more than a bilateral RDL.
• The non-working leg should extend behind you to maintain balance.
• Maintain a neutral spine; avoid excessive forward lean which shifts stress to the lower back.
• Keep the knee bend consistent; this is a hip-hinge movement, not a squat.
• Use lighter weights than bilateral RDLs to master the balance component.
• Perform equal repetitions on both legs for balanced posterior chain development.