Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

The Single Leg Romanian Deadlift is a great exercise to work on building glute strength, balance, and hip stability/control.  The primary muscle working in the single leg RDL (Romanian Deadlift) is the Gluteus Maximus as you perform hip extension.  Your hamstrings are secondary movers to assist in hip extension.

Performing the Single Leg RDL

• You can perform this exercise with no weight or by holding a dumbbell in the opposite hand of the foot you will be standing on but start with no weight.  
• Stand tall with just a slight bend in your knees.  
• Slowly push your right hip back into your back pocket while letting your left leg slide back and up as you hinge at your hips.  
• Your opposite arm should be reaching down towards the floor, while you maintain a long, tall spine.  
• Make sure that you keep your shoulders and hips square with the floor.
• Push into the floor with your right foot to engage your glutes and hamstrings to pull you back up.  
• Perform up to 10 each leg.  
• Repeat the exercise on the other leg.  
• Start small with your hinge and gradually increase the range of motion.

Modifications

• If you feel like you are losing your balance, start with a modified single leg stance by keeping the toes of your lifted leg on the floor, or use a chair to hold onto with the hand of the leg that is being lifted.
• To increase the challenge, hold onto a weight in either one hand or both hands but make sure to maintain a tall, neutral spine.

Contraindications

• If you experience low back pain while extending back up or as you hinge at the hip, don’t perform the Single Leg RDL.
• If you experience light-headedness or dizziness as you perform the Single Leg RDL, try keeping your gaze on a fixed object slightly out in front of you.  If you still experience those symptoms, don’t perform the Single Leg RDL.