Resistance Band Single-Leg Romanian Deadlift
Unilateral hip hinge with resistance band targeting hamstrings and glutes to build posterior chain strength, stability, and address asymmetries; scalable by band tension.
About Exercise
Equipment
Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Calves
Popularity Score
6
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
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Calves
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on one foot with band anchored under the midfoot. Hold band end in opposite hand with slight tension, non-working leg extended back for balance.
- Brace core and push hips back to hinge forward.
- Extend non-working leg straight back as torso lowers.
- Lower until torso nearly parallel to floor or hamstring stretch felt.
- Drive hips forward through glutes to stand tall.
- Keep back neutral and core tight throughout.
- Switch sides after reps.
Coaching Tips
Form Cues
- Hinge at hips, not knees.
- Back flat, chest up.
- Squeeze glutes to rise.
- Core tight, no rotation.
- Leg back for balance.
Breathing
Inhale as you hinge down; exhale as you drive hips forward.
Tempo
3-0-1
Range of Motion
Hinge from upright to torso nearly parallel to floor with neutral spine and hamstring stretch, without back rounding.
Safety
Safety Notes
- Avoid if acute low back pain or knee instability.
- Secure band firmly under foot.
- Stop if sharp pain in back or knee.
- Maintain neutral spine at all times.
- Use support for beginners if balance challenged.
Spotting
No spotter needed; use wall for balance support if beginner.
Common Mistakes
- Rounding lower back.
- Bending standing knee too much.
- Allowing hip drop on working side.
- Losing balance by rushing movement.
- Not engaging core.
When to Avoid
- Acute low back pain
- Severe knee or ankle instability
- Uncontrolled hypertension
Flexibility Needed
- Adequate hip hinge flexibility
- Ankle stability for single-leg balance
Build Up First
- Proficiency in bilateral hip hinge
- Basic single-leg balance control
Also known as
Banded Single-Leg RDL, Single-Leg Band Deadlift, Band Single-Leg Hinge
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