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TRX Single-Leg Romanian Deadlift
A unilateral hip-hinge exercise using TRX suspension straps for balance, targeting hamstrings and glutes to build posterior chain strength, stability, and functional movement; ideal for unilateral training and balance improvement.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Lower Back, Abs, Obliques
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
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at mid-calf length and stand facing the anchor point, holding handles with palms down, feet hip-width apart, shift weight to one leg with a soft knee bend and core braced.
- Hinge at hips and push glutes back.
- Lower torso forward while extending free leg straight back in line with body.
- Keep TRX straps taut for light balance support without pulling down.
- Lower until feeling hamstring stretch or torso nearly parallel to floor.
- Drive through heel of standing leg to return upright, squeezing glutes and hamstrings.
- Keep hips and shoulders square throughout.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Push hips back first.
- Keep back flat.
- Leg back aligns with torso.
- Tension in straps only.
- Drive through heel.
- Hips square.
Breathing
Inhale as you lower your torso, brace core; exhale forcefully as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until torso is nearly parallel to floor or hamstring stretch is felt, maintaining neutral spine; full extension of free leg backward without knee lock.
Safety
Safety Notes
- Avoid if acute low back pain exists.
- Ensure hamstring flexibility before full ROM.
- Stop if hip pain occurs.
- Master bilateral hinge first.
- Use light TRX tension, not full support.
- Progress gradually to unsupported version.
Spotting
No spotter needed; use TRX for self-assisted balance, or hold stable object if balance is poor.
Common Mistakes
- Rounding lower back.
- Knee caving inward.
- Rotating hips toward lifted leg.
- Excessive TRX pulling.
- Locking standing knee.
- Rushing eccentric phase.
When to Avoid
- Acute low back injury
- Severe hamstring strain
- Poor balance or dizziness
- Shoulder instability
Flexibility Needed
- Adequate hamstring flexibility
- Ankle stability for single-leg stance
- Hip hinge mobility
Build Up First
- Mastery of bilateral Romanian deadlift
- Basic balance on one leg
- Core bracing proficiency
Also known as
TRX Single Leg RDL, Suspension Single-Leg Deadlift, TRX Assisted Single Leg Romanian Deadlift
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