The Single Legged Romanian Deadlifts is a beginner-friendly bodyweight strength exercise that targets the glutes and hamstrings, with the abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Hamstrings
Secondary musclesAbs
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single Legged Romanian Deadlifts
Stand tall on one leg with a slight bend in the standing knee and arms hanging at your sides.
Brace your core and pull your shoulder blades down to set a tall, stable torso position.
Hinge at the hip by pushing the standing-leg hip back, letting the back leg float up behind you.
Keep the back leg, torso, and head in one straight line as you lower toward the floor.
Stop when you feel a deep stretch in the standing leg's hamstring, with the torso roughly parallel to the floor.
Drive the standing-leg hip forward to return to the start position, squeezing the glute at the top.
02 The payoff
Why it earns its spot
Builds glute and hamstring strength while exposing side-to-side imbalances.
Trains the single-leg hinge pattern that carries over to running and jumping.
Improves balance and ankle stability under load.
03 Don't do this
Common mistakes
Rounding the lower back as the torso lowers, which puts the spine at risk under load.
Twisting the hips open as the back leg lifts, which loses the hinge alignment and balance.
Bending too much at the standing knee so the lift becomes a single-leg squat instead of a hinge.
Bouncing back up at the bottom instead of controlling the descent and the reversal.
EGON Put it on record
Track it in EGON.
Log every set of the Single Legged Romanian Deadlifts, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
