Single Leg Romanian Deadlift

Exercise Information

  • Alternative Names: One-leg Romanian deadlift, single-legged Romanian deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell, dumbbell
  • Muscles Targeted: Glutes, hamstrings, lower back, lats, forearms
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each per side
  • Variations: None
  • Alternative: None

The single leg Romanian deadlift is a popular exercise performed by the athletes to develop flexibility in their hamstring muscles and keep them balanced, helping them in performing basic athletic movements. Since the exercise is done by standing on one leg, it puts less stress on your back. You also activate your glutes more than the standard version because you perform the exercise by slightly bending your knee.

Single Leg Romanian Deadlift Exercise Information

  • Alternative Names: One-leg Romanian deadlift, single-legged Romanian deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell, dumbbell
  • Muscles Targeted: Glutes, hamstrings, lower back, lats, forearms
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each per side
  • Variations: None
  • Alternative: None

How to do Single Leg Romanian Deadlift

Single Leg Romanian Deadlift

Start with a 20-30 lb kettlebell and hold it in one hand so that it hangs to your side.

One-Legged Romanian Deadlift Tips

  • Concentrate on pushing the free heel back as far as you can.
  • Since it is a hip-hinging exercise, you should limit forward movement of your knee by contracting the glutes while returning to the original position.

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