hinge
Single-Leg Romanian Deadlift
hamstrings · glutes · core
bodyweight · intermediate
How to do it
- 1Stand on one leg with a soft knee.
- 2Hinge forward, letting the back leg rise, then return to standing.
What to think about
- Keep your hips level. Do not let the free hip open up.
What usually goes wrong
- Twisting rather than hinging.
Worth knowing
- Hold something for balance until the movement is steady. This is a balance exercise before it is a hamstring one.
Watch it
Instead of this
Barbell Hip ThrustThe same movement, a step easier while you build the pattern.Conventional DeadliftThe same movement, a step harder when you are ready for it.Dumbbell Romanian DeadliftThe same movement, a step easier while you build the pattern.Glute BridgeThe same movement, a step easier while you build the pattern.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- A rounding lower back under load has not been shown to cause back pain, so RORR treats it as a sign the set is finished rather than as a warning about injury.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.