Single-Leg Romanian Deadlift: Benefits and How to Start
The single-leg Romanian deadlift (single-leg RDL) is a hip hinge performed on one leg, where you tip forward from the hips while the other leg reaches back, and it is a must because it builds the glutes, hamstrings and balance all at once. It looks simple, but it is one of the most useful exercises I teach for staying strong and steady as you age.
Why the single-leg Romanian deadlift is a must
The main muscles working are your glutes (especially the side of the hip that keeps your pelvis level) and your hamstrings on the back of the thigh. Your lower back muscles, deep core, calves and the small muscles in your foot and ankle all work hard to keep you balanced.
The movement pattern is the hip hinge: bending at the hips with a long, neutral spine rather than rounding your back. This is the safest way to bend and lift, and doing it on one leg adds a balance and stability challenge that a normal deadlift does not. If the hinge is new to you, my guide to the hip hinge exercise is a good place to begin.
Because each leg works alone, it also shows up differences between sides, which many of my clients are surprised to find.
How it helps in everyday life
Picking things up off the floor: reaching for a dropped key or a toy while balancing on one leg is a single-leg RDL.
Loading the car or dishwasher: you hinge from the hips instead of rounding through your back.
Walking on uneven ground: stronger hips and ankles help you handle kerbs, cobbles and Hampstead Heath paths.
Running and sport: every running stride is a single-leg landing, and strong glutes help control it.
Standing tall: strong glutes and hamstrings support your pelvis, which can make long days standing feel easier.
What it can help prevent
Lower back pain: learning to hinge well and building strong glutes is linked with fewer back niggles from everyday bending, although back pain has many causes.
Falls: single-leg balance tends to decline with age, and training it is a well-established part of falls prevention advice.
Hamstring strains: working the hamstrings through a lengthened range may help them cope better with sprinting and sport.
Ankle rolls: balancing on one foot trains the small stabilising muscles around the ankle.
Muscle loss with age: regular resistance training helps keep glute and leg muscle as you get older.
Who it suits (and who should be careful)
It suits beginners who want better balance, desk workers with weak glutes, runners and anyone over 40 who wants to stay confident on their feet. It is also a good option if heavy barbell deadlifts are not right for you yet.
Take care if you have current lower back pain, a hamstring injury, or poor balance that makes you worried about falling. Check with your GP or physio first if you have a diagnosed back problem, and always start next to a wall or rack you can touch.
How to start safely
Stand on one leg with a soft bend in the knee. Hold a wall or a sturdy chair with one hand at first.
Push your hips back and let your chest tip forward while your free leg reaches behind you, keeping your back long.
Lower only until you feel a stretch in the back of the standing leg, usually somewhere around knee height.
Squeeze your glute to stand back up tall. Keep your hips square to the floor rather than letting one side open up.
Start with 2 sets of 6-8 slow reps per leg, two or three times a week.
Easier version: a kickstand RDL, where the back toe stays lightly on the floor for balance.
Harder version: hold a dumbbell or kettlebell in the opposite hand to the standing leg. Once that is solid, the two-legged Romanian deadlift lets you use heavier weights, and single-leg balance work builds the base.
FAQs
Is the single-leg RDL good for glutes?
Yes. It works the glutes hard, especially the side of the hip that keeps your pelvis level, as well as the hamstrings.
Why do I wobble so much on single-leg RDLs?
Wobbling is normal at first because your hip, ankle and foot muscles are learning to stabilise. Use a wall for support, slow down, and balance usually improves within a few weeks of practice.
Can single-leg RDLs help with lower back pain?
They can help some people by strengthening the glutes and teaching a good hinge, but they are not a treatment. If you have ongoing back pain, see a GP or physio before starting.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the single-leg Romanian deadlift into a plan around your body and goals, or see my personal training prices.
