Single Legged Romanian Deadlifts

How to do it

1. Stand tall on one leg with a slight bend in the standing knee and arms hanging at your sides.
2. Brace your core and pull your shoulder blades down to set a tall, stable torso position.
3. Hinge at the hip by pushing the standing-leg hip back, letting the back leg float up behind you.
4. Keep the back leg, torso, and head in one straight line as you lower toward the floor.
5. Stop when you feel a deep stretch in the standing leg's hamstring, with the torso roughly parallel to the floor.
6. Drive the standing-leg hip forward to return to the start position, squeezing the glute at the top.

Common mistakes

• Rounding the lower back as the torso lowers, which puts the spine at risk under load.
• Twisting the hips open as the back leg lifts, which loses the hinge alignment and balance.
• Bending too much at the standing knee so the lift becomes a single-leg squat instead of a hinge.
• Bouncing back up at the bottom instead of controlling the descent and the reversal.