How to Do Single Leg Romanian Deadlift: Muscles Worked & Proper form

a gif showing a proper form of single leg romanian deadlift

Muscles Worked in Single Leg Romanian Deadlifts

a picture showing which muscles are worked in Single Leg Romanian Deadlifts

Primary muscles worked:

Secondary muscles worked:

How to Do Single Leg Romanian Deadlifts

  1. Stand upright and hold the bar with your hands about shoulder-width apart.
  2. Brace your core, and lift one leg off the ground.
  3. Keep the back straight and start to lean forward by hinging at the hips. Lower until you feel a stretch in the standing leg’s hamstring. Make sure to keep your hips still, you don’t want the side with your lifted leg to start rotating upwards.
  4. Return to the starting position. Finish all your reps on one side first, and then repeat on the other leg.


The Single Leg Romanian Deadlift is a challenging exercise for your hamstrings and glutes as well as for your balance and coordination. If you have trouble keeping your balance, you can keep the toes of your lifted leg touching the floor to add some stability.

Text and graphics from the StrengthLog app.

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