Eccentryx / Exercise Atlas / hinge
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
- Energy model
- Glycolytic Pathway (10-90s)
- 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
Substitutions
- Romanian deadlift
- Good morning
- Nordic hamstring curl