Bodyweight Single-Leg Romanian Deadlift

Hamstrings, Glutes, CoreBodyweight

Unilateral hip hinge targeting the glutes, hamstrings, and balance stabilizers. Builds single-leg strength and fixes left-to-right leg imbalances.

How to do it

1Stand tall, shift your weight to one leg, and keep a soft bend in that working knee.

2Hinge forward at your hips with a flat back, extending your free leg straight behind you.

3Keep your hips square to the floor—do not let the non-working hip flare open.

4Lower until your torso is parallel to the floor or you feel a strong hamstring stretch.

5Squeeze your standing glute and push through your heel to return to standing tall.

Common mistakes

Rounding your back as you hinge forward, shifting tension from the glutes to the lower back.

Opening your hips out to the side, throwing off balance and hip alignment.

Locking out your standing knee, placing unwanted stress on the knee joint.

Breathing

Inhale as you hinge your torso forward. Exhale as you drive back up to the start.

Make it harder or easier

To regress, lightly touch your back toe to the floor for balance support.

To progress, hold a brief pause at the bottom of the hinge.

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.