# Single-Leg Romanian Deadlift

URL: https://heatsy.app/ex/single-leg-romanian-deadlift

Also known as: Single-Leg RDL, One-Leg Romanian Deadlift, Bodyweight Single-Leg RDL, SLRDL, One-Leg RDL, Single-Leg Romanian Deadlifts, Single-Leg Romanian Deadlift Bodyweight, Unilateral RDL

Body region: Legs, Back, Glutes

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Transversus Abdominis, Gluteus Medius

## Technique

1. Stand on one leg with a slight knee bend and arms hanging in front.
2. Hinge at the hip, sweeping the free leg straight back and lowering the arms toward the floor.
3. Stop when the torso is near parallel or when the back would round, then return by driving the hips forward.

### Cues

- Reach the heel of the free foot backward.
- Keep the hips pointing down at the floor.

### Common mistakes

- Opening the hips toward the side.
- Rounding the back to touch the floor.
- Locking the standing knee hard.

## Alternatives

- [Single-Leg Dumbbell Deadlift](https://heatsy.app/ex/single-leg-dumbbell-deadlift)
- [Single-Leg Bodyweight Hip Hinge](https://heatsy.app/ex/single-leg-bodyweight-hip-hinge)