Single-leg Romanian deadlift: How to Do It, Muscles Worked

Step by step

Stand on one leg, knee slightly bent, arms hanging.
Hinge forward as your free leg reaches back.
Keep hips level, then squeeze your glute to stand.

What you should feel

A stretch in the hamstring and work in the glute of your standing leg. Your lower back should not round or ache.

Common mistake

Rounding the back and twisting the hips; keep your chest long and hips facing the floor.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Hamstrings Glutes

Helps

Lower back Abs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Romanian deadliftHamstrings, Glutes

Dumbbell Romanian deadliftHamstrings, Glutes

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Good morningHamstrings, Glutes

Smith machine stiff-leg deadliftHamstrings, Glutes

Band good morningHamstrings, Glutes

Questions

What muscles does the single-leg Romanian deadlift work?

Single-leg Romanian deadlift mainly works your hamstrings and glutes. It also helps your lower back and abs.

Can I do the single-leg Romanian deadlift at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the single-leg Romanian deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

More exercises for your hamstrings

Single-leg Romanian deadlift