Single-leg Romanian deadlift
Hinge on one leg, opposite leg trails, weight in hand, back flat throughout.
Muscles
- Primary
- hamstrings
- Supporting
- glutes, hip stabilizers
Mechanics
- Pattern
- hinge
- Equipment
- dumbbells, kettlebell, barbell
- Geometry
- 120° Hinge Angle
- Target feel
- Working hamstring stretches under load; hip stabilizers prevent lateral tilt.
- Progression
- Move from unloaded to ipsilateral (same-side) to contralateral (opposite-side) load.
- Regression
- Hold a TRX or rack post for balance while learning the hinge pattern.
Watch for
- Rotating the hip open instead of keeping hips level
- Bending the standing knee too much — turns it into a balance squat
- Rushing the return — losing the eccentric
Equipment context
The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path. Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences. The kettlebell's center of mass sits outside the hand, increasing grip and shoulder-stabilizer demand.
Substitutions
Related exercises
Progression ladder
- Beginner / regression: Hold a TRX or rack post for balance while learning the hinge pattern.
- Standard: Single-leg Romanian deadlift
- Advanced / progression: Move from unloaded to ipsilateral (same-side) to contralateral (opposite-side) load.
Atlas metrics
- Movement pattern
- hinge
- Primary target
- hamstrings
- Supporting muscles
- glutes, hip stabilizers
- Equipment
- dumbbells, kettlebell, barbell
- Joint geometry
- 120° Hinge Angle
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Single-leg Romanian deadlift?
- Hinge on one leg, opposite leg trails, weight in hand, back flat throughout.
- What should I feel during Single-leg Romanian deadlift?
- Working hamstring stretches under load; hip stabilizers prevent lateral tilt.
- What are common mistakes with Single-leg Romanian deadlift?
- Rotating the hip open instead of keeping hips level; Bending the standing knee too much — turns it into a balance squat; Rushing the return — losing the eccentric
- How do I progress Single-leg Romanian deadlift?
- Move from unloaded to ipsilateral (same-side) to contralateral (opposite-side) load.
- What can I do instead of Single-leg Romanian deadlift?
- Romanian deadlift, Good morning, Nordic hamstring curl
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- Movement family
- deadlift
- Force type
- pull
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 1 movement graph hop
- movement graph path: Single-leg Romanian deadlift -> Nordic curl
- curated substitution in the Atlas
- same target muscle: hamstrings