Single Leg Romanian Deadlift

Instructions

1. Stand tall on one leg with the other foot lightly off the ground.

2. Begin hinging at the hips by sending your hips backward.

3. As you hinge, let the non-standing leg extend straight behind you.

4. Lower your torso and lift the back leg at the same time so they move together.

5. Keep your spine long and your hips as level as possible.

6. Lower only as far as you can while keeping balance and good alignment.

7. Pause briefly at the bottom.

8. Push through the standing foot and drive the hips forward to return to standing.

9. Bring the back leg forward to reset.

10. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not round your back as you hinge.

• Do not let the standing knee lock out.

• Do not let the standing knee cave inward.

• Do not rotate the pelvis open as the back leg lifts.

• Do not reach the chest down by collapsing through the spine.

• Do not rush the lowering or return.

Extra Info

• You should feel this mostly in the glute and hamstring of the standing leg.

• You may also feel the foot, ankle, and core working to help you balance.

• The goal is a hip hinge, not a squat, so think about sending the hips back rather than bending deeply through the knee.

• It is okay to lightly touch a wall or hold a support if balance is the main limitation.

• You should not feel sharp pain in the low back, hip, knee, or ankle.