The Single Leg Romanian Deadlift (SLRDL) is a unilateral exercise that focuses on the fundamental hip hinge movement pattern. It is primarily used to develop strength in the posterior chain, specifically targeting the hamstring and glute muscles. This variation also recruits the core and smaller stabilizing muscles to a high degree, which improves balance and addresses strength imbalances between the left and right sides of the body.
Preparation and Starting Stance
Before beginning the exercise, select the appropriate equipment; a dumbbell or kettlebell is generally preferred over a barbell because it allows for a more natural movement path and reduces the stability challenge initially. The weight should be held in the hand opposite the standing leg, which is known as a contralateral load, although holding the weight on the same side (ipsilateral) is also an option. Stand tall with your feet hip-width apart and the weight held loosely at your side.
The standing or working leg should have a slight bend in the knee, often called a “soft knee,” which is maintained throughout the movement to keep tension on the hamstring. Engage the core to brace the trunk and maintain a neutral, flat spine, avoiding any arching or rounding of the lower back. This spinal alignment is important as the movement should originate from the hips, not the waist. The non-working foot is typically lifted slightly off the ground, setting the stage for the hinge.
Step-by-Step Movement Execution
The lift is initiated by pushing the hips backward as if reaching for a wall behind you, which is the defining characteristic of the hip hinge. This action causes the torso to pivot forward over the standing leg while the non-working leg extends straight backward. The goal is to keep the torso and the lifted leg moving together in one straight line, like a lever pivoting at the hip joint.
As you lower the weight, maintain control and focus on feeling a stretch through the hamstring of the standing leg. The eccentric (lowering) phase should be slow and deliberate, often lasting two to three seconds, to maximize muscle fiber recruitment. The depth of the hinge is dictated by your ability to maintain a flat back and a neutral pelvis, stopping just before the lower back begins to round.
To complete the repetition, drive the standing foot into the floor and forcefully contract the glute and hamstring of the working leg to pull the torso upright. This concentric (lifting) phase involves actively driving the hips forward to return to the starting, standing position. The lifted leg should follow the torso, returning to the slight hover without using momentum or letting the foot touch the ground between repetitions.
Focus on Stability and Correcting Common Errors
A primary challenge with the single-leg variation is maintaining hip stability, which prevents the pelvis from rotating as the torso lowers. The most frequent error is the “opening up” of the hips, where the hip of the lifted leg rotates upward and outward, compromising muscle activation. To correct this, actively focus on pointing the toes of the lifted foot straight toward the floor, which helps to keep the pelvis square and parallel to the ground.
Another common error is rounding the lower back, which indicates a loss of the hip hinge pattern and shifts the load to the lumbar spine. This is corrected by limiting the range of motion, stopping the descent the moment any spinal curvature is detected. Engaging the core muscles by bracing the abdomen helps to lock the spine into a neutral position throughout the movement.
To enhance stability, the gaze should be fixed on a spot on the floor a few feet in front of you, which helps maintain neutral head and neck alignment. The standing foot should be actively engaged, gripping the floor with the toes to recruit the intrinsic foot and ankle stabilizers.
Scaling the Exercise for Different Skill Levels
For individuals new to the hip hinge or single-leg balance, several regressions can be employed to build foundational strength and motor control before attempting the full movement.
Beginner Regressions
A “kickstand” RDL is an excellent starting point, where the toe of the non-working leg remains lightly touching the ground for balance and support. This allows the user to focus purely on the hip hinge mechanics and posterior chain loading before introducing the full balance challenge. Alternatively, beginners can use a stable object, such as a wall or a rack, for light fingertip support. This removes the need for high levels of ankle and hip stabilization.
Intermediate Progressions
Once the movement pattern is consistent, the exercise can be progressed by increasing the load, typically using a heavier dumbbell or kettlebell. Placing the load in the hand on the same side as the standing leg (ipsilateral loading) is a progression that demands greater hip stabilizer recruitment.
Advanced Techniques
More advanced users can implement tempo training, such as a four-second eccentric phase, to maximize time under tension. Increasing the depth of the hinge, while maintaining a neutral spine, challenges hamstring flexibility and strength through a greater range of motion. Incorporating isometric holds at the bottom of the movement increases stability demands and muscular endurance on the standing leg.