One move
Single-Leg Romanian Deadlift
How to read ahead. Do to go one move at a time.
Stand on one leg, hinge at the hips while the free leg reaches back, keep a soft knee, then return to standing. Builds hamstrings, glutes, and serious balance.
Option. Hold a light dumbbell in the opposite hand. Use a wall or chair for balance support at first.
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1
Stand tall on one leg with a soft knee, the other leg lightly touching the floor for balance if needed.
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2
Hinge at the hips, sending the free leg straight back behind you while the torso tips forward.
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3
Keep the hips square and the standing knee soft — feel the stretch in the hamstring.
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4
Go as far as you can while keeping balance and a flat back, then drive through the standing heel to return upright.
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5
Squeeze the glute of the standing leg at the top.
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6
Complete all reps on one side before switching.