Strength

Single Leg Barbell Romanian Deadlift

The Single Leg Barbell Romanian Deadlift improves balance, stability, strength, and flexibility. It mainly targets your leg and glute muscles, with one rep performed on each leg.
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Single Leg Barbell Romanian Deadlift instructions
Step-by-step instructions
1
Stand tall with a barbell in your hands, arms fully extended and feet hip-width apart.
2
Lift one foot off the ground and slightly bend your standing leg at the knee.
3
Maintain a straight back and slowly bend at the waist, letting the barbell hang in front of you and your lifted leg extend behind you.
4
Pause once the barbell is at shin level, or when you feel a stretch in your hamstring of your standing leg.
5
Reverse the motion, pushing your hips forward to return to the start. Repeat with the opposite leg.
Stand tall with a barbell in your hands, arms fully extended and feet hip-width apart.
Lift one foot off the ground and slightly bend your standing leg at the knee.
Maintain a straight back and slowly bend at the waist, letting the barbell hang in front of you and your lifted leg extend behind you.
Pause once the barbell is at shin level, or when you feel a stretch in your hamstring of your standing leg.
Reverse the motion, pushing your hips forward to return to the start. Repeat with the opposite leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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