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Medicine Ball Single-Leg Romanian Deadlift
This unilateral medicine ball hinge targets the hamstrings and glutes, building strength, stability, and balance in the posterior chain.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Forearms, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
4/10Transverse Abdominis
Forearms
3/10Flexors
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-90 seconds • Keep rest shorter when using for stability or conditioning circuits.
How to Perform
Stand tall holding the medicine ball lightly in both hands in front of your body. Balance on one foot, keeping a slight bend in the knee and your core tightly braced.
- Hinge forward from the hip of the standing leg, lowering the ball towards the ground.
- Simultaneously extend the non-working leg straight back, keeping your hips level and square to the floor.
- Keep your back flat and maintain a straight line from your head to the extended foot.
- Continue lowering until you feel a deep stretch in the hamstring or the ball nears the floor.
- Squeeze the glute of the standing leg to reverse the movement and return to the start.
- Complete all prescribed reps on one leg before switching sides.
Coaching Tips
Form Cues
- Hinge at the hip
- Keep back flat
- Hips stay square
- Squeeze the glute
- Slow and controlled
Breathing
Inhale as you hinge and lower the medicine ball; exhale forcefully as you drive back up to the standing position.
Tempo
3-0-1
Range of Motion
Hinge until the torso is roughly parallel to the floor, or until stable movement stops before the lower back rounds.
Safety
Safety Notes
- Focus on core stability to prevent lateral sway.
- Stop if you feel sharp pain in the knee or lower back.
- Use a light weight to prioritize balance and form over heavy loading.
Spotting
Not recommended due to the balance requirement; use a wall or rack for light balance assistance if needed.
Common Mistakes
- Rounding the spine during the descent
- Allowing the hips to rotate open excessively
- Losing balance or rushing the repetition
- Bending the standing knee too deeply
When to Avoid
- Acute lower back pain
- Severe ankle or knee instability
Flexibility Needed
- Adequate hamstring flexibility
- Good single-leg stability
Build Up First
- Ability to hold single-leg balance for 15 seconds
- Mastery of the bilateral hip hinge pattern
Also known as
Medicine Ball Single Leg Deadlift, Single Leg RDL with Medicine Ball, MB Single Leg Hinge
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