Bodyweight Strength · Bodyweight — Strength
Single-Leg Romanian Deadlift
Hamstrings, glutes, single-leg balance, posterior chain
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The single-leg RDL is one of the most functional exercises in any program. It trains the hip hinge on one leg, the same pattern used in picking things up, climbing, and running.
How to do it
Hip hinge on one leg. Spine stays long.
Free leg reaches back as torso tips forward. Balance goes or back rounds, rest standing. How far you go matters less than keeping the spine long.
- Stand on one leg with a soft knee
- Tip your torso forward while your free leg reaches straight behind you
- Keep your spine long. Stand back up with control. Rest standing if balance goes
- How far you go matters less than maintaining a straight back
Variants
Easier
Fingertips on wall. Shallower hinge.
Support for balance. Feel the hamstring, don't chase depth.
Harder
Arms overhead. Full depth.
Longer lever, more demand. Torso parallel to floor.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
