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Romanian Deadlift - Single Leg

AdvancedStrengthTier T3

Balance on one leg while hinging forward with weight. Excellent for glute strength, balance, and single-leg control.

Targets: Thoracic Spine, Lumbar Spine
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

No equipment needed

No equipment? Try: Dumbbell, Kettlebell, Bodyweight only

Dosage

3

Sets

8

Reps / Time

90 sec

Rest

3 seconds down, 2 seconds up

Tempo

Step-by-Step Guide

Set up

  • Stand on left leg, right foot lightly touching ground behind
  • Hold weight in right hand (or both hands)
  • Slight bend in standing knee
  • Core engaged, shoulders back

  1. No image for this step. Follow the written instruction.

    Step 1 of 7

    Hinge forward from hips

  2. No image for this step. Follow the written instruction.

    Step 2 of 7

    Let your right leg extend behind you

  3. No image for this step. Follow the written instruction.

    Step 3 of 7

    Reach weight toward floor

  4. No image for this step. Follow the written instruction.

    Step 4 of 7

    Keep back flat and core tight

  5. No image for this step. Follow the written instruction.

    Step 5 of 7

    Go until hamstring stretch or balance limit

  6. No image for this step. Follow the written instruction.

    Step 6 of 7

    Drive through heel, squeeze glute to return

  7. No image for this step. Follow the written instruction.

    Step 7 of 7

    Complete all reps, then switch sides

Breathing

  • Inhale as you hinge
  • Exhale as you stand

Form Cues

  • Think of your body as a seesaw
  • Back leg and torso move together
  • Keep hips square, don't rotate
  • Slight knee bend in standing leg

Common Mistakes to Avoid

  • Hip rotating open
  • Rounding back
  • Locking out standing knee
  • Going too fast and losing balance

Safety Information

Master bilateral RDL first. Stop if back pain occurs.

Progressions

Increase weight, close eyes, stand on unstable surface

Regressions

Hold wall with free hand, or do kickstand RDL

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.