Banded Single-Leg Romanian Deadlift

Hamstrings, Glutes, CoreResistance Band

A single-leg Romanian deadlift with a band to hit the hamstrings, glutes, and stabilizers. Working one leg at a time develops balance with minimal axial loading on the spine.

How to do it

1Step onto the middle of the band with one foot, grab the ends, and shift your weight to that leg.

2Keep a soft knee on your working leg and set the other leg slightly back for balance.

3Keep your back flat and hinge forward from your hips, pushing your glutes back.

4Lower until your torso is near parallel or until you feel a deep hamstring stretch without twisting your hips.

5Squeeze your glute and hamstring to drive back up to an upright standing position.

Common mistakes

Twisting your hips open toward the non-working leg, taking load off the target muscles.

Rounding your spine during the hinge, creating unsafe lower back pressure.

Bending the working knee too much, turning the hinge into a squat.

Breathing

Inhale as you hinge forward; exhale as you snap back up to standing tall.

Make it harder or easier

To make it easier, touch a sturdy surface for balance or keep your back toes lightly on the floor.

To make it harder, use a tighter band and keep your back leg floating entirely off the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.