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Single-leg Romanian deadlift
StrengthHingeDifficulty ★★GymHome / bodyweightCourtClass-style circuitTennisBalance
4.5 MET
≈ 56 kcal per 10 min at 75 kg
How to do it
- Hold a weight in one hand, stand on the opposite leg.
- Hinge forward, free leg extending behind you, hips square.
- Return under control.
Coaching cues
- Hips stay level
- Long line from head to heel
Common mistakes
- Hip opening to the side
- Rounding to reach
Muscles worked
- Hamstrings
- Glutes
- Core
- Calves
Primary: Hamstrings, Glutes · Secondary: Core, Calves
Equipment
Dumbbells or Kettlebell