TRX Single-Leg Romanian Deadlift

Hamstrings, Glutes, Lower BackTRX Suspension Trainer

The TRX single-leg RDL is a hip-dominant unilateral exercise targeting the hamstrings, glutes, and spinal erectors. Using the TRX provides balance support to maintain strict form and develop symmetry.

How to do it

1Face the anchor point, holding the handles in front of you with soft elbows.

2Shift your weight to one leg, keeping the standing knee slightly unlocked.

3Hinge forward at the hips, reaching your free leg straight behind you as your torso lowers.

4Lower until your torso is parallel to the floor or until you feel a hamstring stretch, keeping a flat back.

5Drive through the working heel and squeeze the glute to pull yourself back upright.

Common mistakes

Opening or rotating the hips toward the lifted leg side.

Rounding the lower or upper back during the hinge.

Locking out the standing knee completely, overloading the joint.

Breathing

Inhale as you hinge forward and extend the rear leg. Exhale as you drive upright to the start.

Make it harder or easier

To make it easier, decrease hinge depth and use more arm support. To make it harder, use a light fingertip touch on the handles to rely purely on leg balance.

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.