Single-Leg Romanian Deadlift — Romanian Deadlift Alternative
4.9
IntermediateBest Overall
The single-leg Romanian deadlift takes the hip-hinge pattern of a standard RDL and performs it on one leg. Standing on one foot, you hinge forward while the free leg extends behind you, creating a seesaw motion. It's a challenging balance exercise that builds hamstring strength, glute stability, and bulletproof ankles.
Best for: Balance and unilateral strength
How to Perform
- Stand on one foot holding a dumbbell in the opposite hand (or one in each hand), with a slight bend in the standing knee.
- Hinge at the hip, sending your free leg straight behind you as your torso tilts forward — your body should form a T shape.
- Lower the weight until you feel a deep stretch in the standing leg's hamstring, keeping your hips square to the floor.
- Drive your hips forward to return to standing, squeezing the glute of the working leg at the top.
How It Compares to Romanian Deadlift
The bilateral RDL allows heavier loading and is simpler to perform, making it better for raw hamstring hypertrophy. The single-leg version can't match the weight but provides unique benefits: it exposes and corrects side-to-side imbalances, builds proprioception and balance, and provides a strong glute medius stimulus. Most athletes benefit from including both variations in their programming.
Equipment & Muscles
Dumbbell|HamstringsGlutesLower BackCore
Pros
- + Fixes strength imbalances
- + Improves balance
- + Less weight needed
- + Better glute activation
Cons
- - Harder to balance
- - Takes longer to complete
- - Can't load as heavy