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Exercise handout — move better, feel better.
Single-Leg Romanian Deadlift (Ankle Stability)
Hinge on one leg while maintaining ankle stability. Advanced exercise combining hip strength with ankle control.
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
none
Home Options
- bodyweight
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
- Arms at sides or out for balance
- Weight centered over standing foot
No image for this step. Follow the written instruction.
Step 1 of 4
Hinge forward at the hip
No image for this step. Follow the written instruction.
Step 2 of 4
Let back leg extend behind you
No image for this step. Follow the written instruction.
Step 3 of 4
Keep standing leg relatively straight (slight bend)
No image for this step. Follow the written instruction.
Step 4 of 4
Return to upright with control
Breathing
- Inhale as you hinge down
- Exhale as you return up
Form Cues
- Ankle must stay stable throughout
- Hip hinge, not a squat
- Back leg counterbalances torso
- Feel hamstring stretch on standing leg
Common Mistakes to Avoid
- Rounding back
- Ankle collapsing inward
- Losing balance
- Bending standing knee too much
Safety Information
Advanced exercise requiring good ankle stability. Master single-leg stance first.
Progressions
Add weight (dumbbell/kettlebell), deeper range
Regressions
Hold onto support, smaller range, touch toe down
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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.