Strength exercise

# Single-leg Romanian deadlift

A hip hinge on one leg while the other leg reaches straight back. It builds strength in the back of the hips and legs and challenges balance.

Also called: single leg RDL, single leg deadlift bodyweight

- **Type:** Strength

- **Equipment:** No equipment

- **Area:** Lower back

- **Level:** Intermediate

- **Starting dose in Remedy:** 3 sets of 8 per side

## How to do it

- Stand on one leg with a soft knee. Hold a wall or chair for balance if you need it.
- Hinge forward at the hip while the free leg reaches straight back.
- Keep your back long and your hips square to the floor.
- When you feel the hamstring of the standing leg, drive back up to standing.
- Finish your reps and switch legs.

## Form cues

- Hinge at the hip, not the waist.
- The free leg reaches straight back; keep the back long.

## Common mistakes

- Opening the hip of the free leg toward the ceiling.
- Rounding the back to get the hands lower.

## Easier and harder versions

- **Easier:** [Hip hinge](https://remedyrecoveries.com/exercises/bodyweight-hip-hinge)

- **Harder:** [Dumbbell Romanian deadlift](https://remedyrecoveries.com/exercises/dumbbell-romanian-deadlift)

## Why it helps a sore back

It loads one hip at a time with no equipment, which makes it a useful step up for people training at home.

## How Remedy uses it

In the app it is called **Single-Leg Romanian Deadlift**. Remedy is more likely to pick it if you say your back is bothered by bending or lifting or working out. A typical starting dose is 3 sets of 8 per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More strength exercises

[Strength

### Dumbbell Romanian deadlift

A hip hinge holding a dumbbell in each hand.
Band or dumbbells · Advanced](https://remedyrecoveries.com/exercises/dumbbell-romanian-deadlift)
[Strength

### Kettlebell deadlift

Lifting a kettlebell from the floor between your feet using a hip hinge.
Gym · Advanced](https://remedyrecoveries.com/exercises/kettlebell-deadlift)
[Strength

### Bodyweight squat

A controlled squat with no load.
No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-squat)

## Guides that use it
[Guide
### Back routine with no equipment
What a home routine for a sore back needs, using only the floor.Read the guide](https://remedyrecoveries.com/guides/back-exercises-no-equipment)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/single-leg-romanian-deadlift
Remedy is a fitness and wellness app, not medical care.