Resistance Band Single-Leg Romanian Deadlift
A unilateral hinge movement using a resistance band to train the hamstrings, glutes, and core stability. It improves balance, hip strength, and body control.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, 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
10/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Calves
3/10Soleus
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Rest long enough to regain focus and balance for the second leg.
How to Perform
Loop the resistance band under the working foot and grasp the ends with both hands at hip level. Stand tall with a slight bend in the knee of the supporting leg.
- Hinge at your hips, pushing them backward while maintaining a neutral spine.
- Simultaneously extend the non-working leg straight behind you for counterbalance.
- Lower your torso until the band handles reach shin height or strong hamstring tension is felt.
- Drive the hips forward using the hamstrings and glutes to return to the upright position.
- Maintain balance and keep the hips level throughout the movement.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Hips back, not down
- Maintain neutral spine
- Keep hips level
- Squeeze the glute
Breathing
Inhale deeply, brace the core before initiating the hinge, and exhale as you forcefully return to the standing position.
Tempo
3-0-1
Range of Motion
Hinge until the torso is nearly parallel to the floor, or just before the lower back begins to round or stretch discomfort occurs.
Safety
Safety Notes
- Stop the descent immediately if your lower back feels strained.
- Prioritize stability and form over depth of movement.
- Use a wall or support initially if balance is a significant challenge.
Spotting
Not recommended. Focus on controlling band tension and using lighter resistance until stability is mastered.
Common Mistakes
- Rounding the lower back
- Bending the knee excessively
- Losing balance or stability
- Rushing the lowering phase
When to Avoid
- Acute lower back pain
- Severe balance issues
- Recent hamstring strain or tear
Flexibility Needed
- Adequate hamstring flexibility
- Good ankle stability in the supporting foot
Build Up First
- Mastery of the bilateral Romanian Deadlift
- Basic hip hinge competency
Also known as
Single Stiff Leg Deadlift With Resistance Band, Band Single Leg RDL
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