The Single-Leg Romanian Deadlift (SLRDL) is one of the most effective exercises for improving balance, stability, and lower-body strength — all in one movement.
It strengthens your glutes, hamstrings, and core while correcting side-to-side imbalances that traditional bilateral lifts can’t address.
Learning this movement is essential for anyone aiming to build better functional strength, improve posture, and reduce the risk of lower-body injuries. In this guide, you’ll discover what makes the SLRDL so powerful, how to do it safely, and why it’s a staple in athletic training and physical therapy programs alike.
What Is the Single-Leg Romanian Deadlift?
The Single-Leg Romanian Deadlift is a unilateral hip-hinge exercise performed on one leg, targeting the posterior chain — the muscles along the back of your body.
Unlike a conventional deadlift, your back leg stays off the ground as you hinge forward, forcing your glutes, hamstrings, and core stabilizers to maintain balance and control.
This move develops coordination, mobility, and strength simultaneously — making it an ideal exercise for athletes, runners, and anyone wanting a more balanced physique.
Why the Single-Leg Romanian Deadlift Works
Research supports the SLRDL as a key move for posterior chain activation and injury prevention:
- A 2025 International Journal of Sports Physical Therapy cohort study found that athletes who performed the SLRDL as part of their warm-up had a 66% lower risk of hamstring strain injuries compared to those who didn’t.
- Evidence shows that single-leg, hip-dominant hinges like the SLRDL produce high activation of the gluteus maximus, hamstrings, and trunk stabilizers. Recent EMG work reports substantial glute/hamstring excitation during SLRDL across different loading setups, with added trunk demand for balance and control.
- EMG data (PubMed, 2023) confirmed that the SLRDL engages not just the hamstrings but also core and trunk stabilizers—essential for balance and spinal alignment.
In short, the exercise strengthens weak links, improves neuromuscular coordination, and trains your body to move efficiently under asymmetrical loads.
How to Do the Single-Leg Romanian Deadlift
How to do it
- Stand tall holding a dumbbell or kettlebell in your right hand (optional).
- Shift your weight onto your left leg and slightly bend the knee.
- Hinge forward from the hips, extending your right leg straight behind you.
- Keep your spine neutral and your core tight — your body should form a straight line from head to heel.
- Lower until your torso is almost parallel to the floor, then drive through your heel to return to standing.
- Repeat for 8–12 reps per side.
Trainer Tip:
Focus on control — not depth. Move slowly, keeping your hips square and shoulders level. Filming from the side helps check form.
Muscles Worked in the Single-Leg Romanian Deadlift
| Primary Muscles | Supporting Muscles |
|---|---|
| Gluteus Maximus | Erector Spinae |
| Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) | Core (Transverse Abdominis, Obliques) |
| Adductor Magnus | Forearms & Grip Muscles |
Key Function:
The posterior chain (glutes + hamstrings) powers the movement, while your core and stabilizers prevent rotation or collapse — making this one of the most functional lower-body exercises available.
Benefits of the Single-Leg Romanian Deadlift
1. Builds Unilateral Strength
By training one side at a time, you correct imbalances and strengthen stabilizing muscles that bilateral lifts often neglect.
2. Enhances Balance and Coordination
Working on one leg challenges your proprioception and joint stability — crucial for athletic performance and injury prevention.
3. Improves Posterior Chain Power
The glutes and hamstrings drive your hip extension, improving sprinting, jumping, and posture control.
4. Reduces Injury Risk
Studies show consistent SLRDL training can lower hamstring injury risk by up to 60% in athletes (IJSportsPhysTher, 2025).
5. Supports Functional Movement
Because it mimics real-world, single-leg actions like walking or running, it improves your ability to move efficiently in daily life.
Common Mistakes to Avoid
- Rounding the back: Always maintain a flat spine to protect your lower back.
- Twisting hips: Keep hips square — avoid rotating outward as you hinge.
- Locking the standing knee: Keep a micro-bend to engage the hamstring safely.
- Using momentum: Move slowly; control is more important than range.
Variations & Progressions
1. Bodyweight Single-Leg Romanian Deadlift
Why It Works
This is the perfect starting point for mastering balance, coordination, and the hip-hinge pattern before adding resistance.
By training unilaterally (one side at a time), it improves neuromuscular control, strengthens stabilizers around the hip and ankle, and teaches proper posture — making it ideal for beginners and rehabilitation programs.
Muscles Worked
Gluteus maximus, hamstrings, adductor magnus, erector spinae, and core stabilizers (transverse abdominis and obliques).
How to Do It
- Stand tall with feet hip-width apart.
- Shift your weight onto one leg; keep a soft bend in the knee.
- Engage your core and hinge forward from the hips while extending the opposite leg behind you.
- Lower your torso until it’s nearly parallel to the ground, keeping your back straight.
- Return to the starting position by driving through your standing heel.
- Perform 10–12 reps per leg.
Trainer Tip
Focus on slow, controlled movement. Use a wall or dowel for light balance support if needed, and keep your hips level throughout.
2. Dumbbell or Kettlebell Single-Leg Romanian Deadlift
Why It Works
Adding external load increases posterior-chain activation, enhancing strength in your glutes and hamstrings while still developing balance and core stability.
It’s a natural progression from the bodyweight version, ideal for building functional strength and coordination.
Muscles Worked
Primary: Gluteus maximus, hamstrings.
Supporting: Core stabilizers, erector spinae, forearms, and grip muscles.
How to Do It
- Hold a dumbbell or kettlebell in one hand (same side or opposite side of the standing leg).
- Shift your weight onto your working leg with a slight knee bend.
- Hinge forward from your hips, extending your back leg straight behind you.
- Keep your spine neutral and core braced throughout the movement.
- Lower the weight close to your shin, then return to standing by engaging your glute and hamstring.
- Perform 8–10 reps per leg.
Trainer Tip
Keep the weight close to your body during the hinge — this protects your lower back and ensures proper muscle engagement.
3. Barbell Single-Leg Romanian Deadlift
Why It Works
This advanced variation challenges total-body stability, coordination, and strength under heavier loads.
It maximizes muscle recruitment in the glutes, hamstrings, and spinal stabilizers, making it ideal for athletes and experienced lifters seeking unilateral power.
Muscles Worked
Gluteus maximus, hamstrings, erector spinae, adductor magnus, and core stabilizers.
How to Do It
- Hold a barbell with an overhand grip, keeping it close to your thighs.
- Shift your weight onto one leg with a soft bend at the knee.
- Engage your core and hinge forward from the hips, extending your opposite leg back.
- Lower the barbell to mid-shin level while maintaining a flat back.
- Drive through your heel to return to standing, squeezing your glutes at the top.
- Perform 6–8 controlled reps per leg.
Trainer Tip
Start with an unloaded or light barbell to master balance.
Avoid rotating your hips — keep the bar path straight and tight to your body.
4. Flywheel or Cable Single-Leg Romanian Deadlift
Why It Works
Using a flywheel or cable system provides constant resistance through the entire range of motion — improving eccentric strength (the lowering phase) and explosive power during hip extension.
It’s an excellent option for athletes focused on sprinting, jumping, or rehabilitation.
Muscles Worked
Primary: Gluteus maximus, hamstrings.
Secondary: Core, erector spinae, grip muscles, and stabilizers of the ankle and hip.
How to Do It
- Attach the cable or flywheel handle near ankle or waist height.
- Stand facing the anchor point and hold the handle with both hands or a single handle attachment.
- Shift weight onto one leg and hinge forward, keeping your back straight and chest open.
- Control the resistance as you lower — feel the tension throughout the movement.
- Drive through your heel and extend the hip to return to standing.
- Perform 8–10 slow, controlled reps per leg.
Trainer Tip
Emphasize eccentric control (the lowering phase). Move slowly to maximize time under tension — this builds stronger hamstrings and better movement control.
Programming Guidelines
- Frequency: 2–3 times per week
- Sets/Reps: 3–4 sets of 8–12 reps per leg
- Tempo: 3-1-1 (slow lower, brief pause, controlled rise)
- Rest: 60–90 seconds between sets
- Progression: Gradually increase resistance or add instability (e.g., standing on foam pad)
Safety & Precautions
- Warm up with dynamic stretches (leg swings, glute bridges, hip circles).
- Avoid rounding your spine — always maintain a neutral position.
- If you feel hamstring tightness or lower-back strain, reduce range of motion.
- Consult a physiotherapist before performing if you have balance or hip injuries.
Following these safety rules keeps your training effective, safe, and medically appropriate — a key YMYL compliance principle.
FAQs
1. Is the Single-Leg Romanian Deadlift safe for beginners?
Yes — start with bodyweight and use a wall or stick for balance before adding weights.
2. What equipment is best for SLRDL?
Dumbbells and kettlebells are ideal for most lifters; barbells are for advanced users.
3. Should I keep my back leg straight or bent?
Keep it straight but relaxed — don’t lock the knee.
4. Can it replace squats or deadlifts?
No, it complements them by improving unilateral strength and stability.
5. How often should I train SLRDL?
Two to three times a week is optimal for strength and balance gains.
6. Does it help with athletic performance?
Yes — studies show SLRDLs improve sprinting, jumping, and agility in athletes.
7. Is this exercise good for back pain?
It may help strengthen stabilizers that support posture, but avoid it during acute pain without medical clearance.
Conclusion
The Single-Leg Romanian Deadlift is more than a leg exercise — it’s a total-body stability and strength builder.
By mastering balance, hip control, and unilateral power, you’ll enhance performance, reduce injury risk, and improve posture and movement efficiency.
Start with light weights, focus on form, and make this movement a cornerstone of your lower-body routine.
References
- Otani R. (2025). The Effect of Single-Leg Romanian Deadlift on the Risk of Hamstring Strain Injuries in Track & Field Athletes: A Cohort Study. International Journal of Sports Physical Therapy.
https://ijspt.scholasticahq.com/article/136803-the-effect-of-single-leg-romanian-deadlift-on-the-risk-of-hamstring-strain-injuries-in-track-and-field-athletes-a-cohort-study - Otani R. (2025). PubMed record of the same IJSPT cohort study (useful for medical indexing/E-E-A-T).
https://pubmed.ncbi.nlm.nih.gov/40322523/ - Mo RCY et al. (2023). Effects of loading positions on the activation of trunk and hip muscles during single-leg Romanian deadlift (EMG; flywheel vs dumbbell; ipsilateral vs contralateral). PubMed.
https://pubmed.ncbi.nlm.nih.gov/38093908/ - Mo RCY et al. (2023). Full-text (PMC) version of the above EMG study.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10716453/ - Morencos E. et al. (2022). Effects of Six Weeks of Flywheel Single-Leg Romanian Deadlift Training on Speed, Jumping and Change of Direction Performance. (Open access, full text).
https://pmc.ncbi.nlm.nih.gov/articles/PMC8834620/ - Morencos E. et al. (2022). PubMed record for the same flywheel SLRDL performance trial.
https://pubmed.ncbi.nlm.nih.gov/35162219/ - Diamant W. et al. (2021). Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes (helps contextualize unilateral activation).
https://pmc.ncbi.nlm.nih.gov/articles/PMC8136577/ - de Keijzer KL. et al. (2022). Systematic review: The effect of flywheel training on strength & physical capacities (supports eccentric/constant-tension rationale relevant to SLRDL).
https://europepmc.org/article/pmc/8880830