Single-leg Romanian deadlift

A unilateral hip-hinge exercise that heavily loads the hamstrings and glutes of the standing leg while challenging balance and hip stability. It's one of the best bodyweight posterior chain exercises.

How to Perform

1. Stand on one leg with a slight bend in the knee.
2. Hinge at the hip, sending your torso forward and the free leg back simultaneously.
3. Keep your back flat and spine neutral throughout — do not round.
4. Lower until you feel a strong stretch in your hamstring, or until your torso is roughly parallel to the floor.
5. Drive through your standing heel, engaging the glute to return to upright.

Common Mistakes

• Rounding the lower back — the spine must stay neutral.
• Rotating the hips open rather than keeping them square to the floor.
• Bending the standing knee excessively, turning it into a squat.

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