Romanian Deadlift Single-Leg (Trap Bar)

A single-leg hip-hinging movement emphasizing hamstring and glute activation while building balance and core stability.

Instructions

1. Stand in the center of the trap bar with feet hip-width apart.
2. Grip both handles with a neutral grip.
3. Shift your weight to one leg and lift the other leg slightly off the ground.
4. Maintain a slight knee bend in your standing leg.
5. Hinge forward at the hips while extending your non-standing leg behind you for counterbalance.
6. Lower the bar by pushing your hip back, feeling a stretch in your hamstring.
7. Drive your hip forward to return to standing.
8. Complete all reps on one side before switching legs.

Tips

• This movement emphasizes the hip hinge and posterior chain stretch.
• Keep your standing knee slightly bent throughout for stability.
• Extend your non-standing leg behind you to maintain balance.
• Maintain a neutral spine and avoid excessive forward lean.
• This exercise improves single-leg strength and addresses strength imbalances.