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Last updated March 9, 2026
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HamstringsglutesLower back
Romanian Deadlift - Single Leg (Barbell)
Stand on one leg holding a barbell. Hinge forward at the hips while extending the free leg behind you. Return to standing with control.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstringsglutes (max)
Secondary
lower backdeep abs / coreside glutes (med)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet hip-width apart holding a barbell at arm's length.
- Shift your weight onto one foot and lift the other slightly off the ground.
- Engage your core and set your shoulders back.
- Step 2Execution
- Hinge forward at the hips, pushing your free leg straight behind you for counterbalance.
- Keep your back flat and the barbell close to your standing leg.
- Lower until you feel a strong stretch in the hamstring of the working leg.
- Pause briefly at the bottom.
- Step 3Return
- Drive through your heel and squeeze your glute to return to standing.
- Maintain balance and avoid rotating your hips.
- Complete all reps on one side before switching legs.