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What if I were to tell you there was an exercise that could actually help you get better at what you do, both in the gym and while performing your daily tasks?<\/p>\n
Imagine: better balance, more overall strength, more muscle mass in your glutes and hamstrings\u2026 and mental benefits as well. Sounds amazing, right?<\/p>\n
Enter the single-leg Romanian deadlift. A fantastic vertical hip-hinge exercise, the single-leg Romanian deadlift will help improve not only your strength and balance but also your mobility and coordination.<\/p>\n
Whether you\u2019re new to the single-leg Romanian deadlift or have found it to be a frustrating exercise in the past, this step-by-step guide will help you feel confident with the movement in no time.<\/p>\n
In this article, you\u2019ll find:<\/strong><\/p>\n You\u2019ll also learn how to incorporate this movement into your training sessions (and why you should!). Plus, make sure you read all the way through to the end so you don\u2019t miss your two free bonus workouts.<\/p>\n Let\u2019s dive in, starting with\u2026<\/p>\n The single-leg Romanian deadlift (single-leg RDL) is a vertical hip-hinge exercise in which you balance on one leg, hinge at the hips, lower your torso until it\u2019s almost parallel with the floor, and then reverse the movement to return to your starting position.<\/p>\n The single-leg RDL with bodyweight works the posterior chain, including your hamstrings, glutes, back, and calves. Add weight, and you\u2019ll also challenge your lats, traps, and forearms as well as increase strength in your erectors, scapula stabilizers, and anterior core. Additionally, the single-leg RDL requires a lot of stability in the ankles, knees, hips, and core.<\/p>\n Performing single-leg RDLs will improve your balance and proprioception (your awareness of your body\u2019s position and movement in space), both of which will have excellent carryover to other unilateral exercises, such as split squats, step-ups, and pistol squats. Additionally, single-leg RDLs can expose deficits or imbalances between your legs that bilateral exercises (e.g., standard Romanian deadlift) may mask.<\/p>\n Mastering the single-leg RDL provides you with unique opportunities to:<\/p>\n Plus, being able to balance on one leg while performing an exercise will help you feel confident, capable, and strong!<\/p>\n But the benefits go even further. At Girls Gone Strong, we’re huge fans of having a growth mindset \u2014 or in other words, believing that your abilities and skills can be developed, improved upon, and cultivated through effort and practice.<\/p>\n Working on something that\u2019s initially challenging \u2014 like a single-leg RDL \u2014 and seeing yourself improve with practice is incredibly gratifying.<\/p>\n Interested in a new performance goal? Learn exactly how to perform a proper pistol squat.<\/span><\/p>\n Now you understand what a single-leg RDL is and why it\u2019s beneficial to add to your training toolbox, it\u2019s time to break down each step of the exercise so you know exactly what to do. After I go through the instructions, I\u2019ll share six technique tips you can use to practice proper form until you\u2019ve mastered the movement pattern.<\/p>\n\n
What Is a Single-Leg Romanian Deadlift?<\/h2>\n
What Are the Benefits of Single-Leg Romanian Deadlifts?<\/h3>\n
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Step-by-Step Guide to Doing a Single-Leg Romanian Deadlift<\/h2>\n
How to Do a Single-Leg Romanian Deadlift<\/h3>\n
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