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Exercise handout — move better, feel better.
Single-Leg Romanian Deadlift
Hip hinge on one leg. Challenges balance while building hamstring and glute strength.
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, No weight for balance focus
Dosage
3
Sets
8
Reps / Time
90 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand on one leg, slight knee bend
- Hold weight in opposite hand (or same hand, or both)
- Free leg slightly bent behind you
No image for this step. Follow the written instruction.
Step 1 of 4
Push hips back while keeping back flat
No image for this step. Follow the written instruction.
Step 2 of 4
Free leg extends behind you for counterbalance
No image for this step. Follow the written instruction.
Step 3 of 4
Lower until you feel hamstring stretch
No image for this step. Follow the written instruction.
Step 4 of 4
Drive hips forward to return to standing
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Think of hinging at hips, not bending forward
- Standing knee stays slightly bent
- Back and rear leg form a straight line
- Feel stretch in standing leg hamstring
Common Mistakes to Avoid
- Rounding the back
- Standing leg knee locking out
- Rotating hips open
- Going too deep (beyond hamstring flexibility)
Safety Information
Master two-leg RDL first. Great for runners and athletes.
Progressions
Heavier weight, eyes closed, perturbations
Regressions
Kickstand stance (toe of back foot touching), no weight, hold support
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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.