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Barbell Single-Leg Romanian Deadlift
Unilateral barbell hip hinge that targets hamstrings and glutes to build posterior chain strength and improve balance; addresses muscular imbalances with controlled eccentric focus.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Calves, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Gastrocnemius
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Load a barbell with weight and grip it overhand outside hip-width. Stand on one leg with slight knee bend, extend the other leg back, keeping bar close to body.
- Brace core and hinge at hips, pushing glutes back.
- Lower barbell toward floor while extending non-working leg back, maintaining neutral spine.
- Feel stretch in standing leg hamstring at bottom.
- Drive through standing foot heel to extend hips and rise.
- Squeeze glute to return to upright position.
- Switch legs after reps.
- Keep hips square throughout.
Coaching Tips
Form Cues
- Hinge from hips
- Bar shaves shin
- Neutral spine always
- Hips square
- Drive through heel
- Core tight
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until torso near parallel or hamstring stretch, bar to mid-shin; full hip extension at top without hyperextension.
Safety
Safety Notes
- Start light to master balance
- Avoid if acute lower back pain
- Stop on sharp hamstring pain
- Keep three points of foot contact
- Consult pro for disc issues
- Use bodyweight first
Spotting
Not recommended due to balance demands; use rack safeties or assisted variations.
Common Mistakes
- Rounding lower back
- Hip rotation open
- Knee locking out
- Bar drifting forward
- Excessive knee bend
- Uneven balance
When to Avoid
- Acute lower back pain
- Hamstring strains
- Severe balance impairment
- Disc issues
Flexibility Needed
- Adequate hip hinge mobility
- Ankle stability
- Shoulder flexion for grip
Build Up First
- Master bilateral Romanian deadlift
- Hip hinge proficiency
- Basic single-leg balance
Also known as
Single-Leg Barbell RDL, One-Leg Romanian Deadlift, Barbell Single-Leg RDL
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