Single-Leg Romanian Deadlift
Hamstrings, glutes, single-leg balance, posterior chain
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Single-Leg Romanian Deadlift?
The minimum effective dose for Single-Leg Romanian Deadlift is 40s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Single-Leg Romanian Deadlift target?
It targets hamstrings, glutes, single-leg balance, posterior chain. Done daily at its 40s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Single-Leg Romanian Deadlift worth doing if I only have a minute?
Yes. 40s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Single-Leg Romanian Deadlift easier or harder?
To scale it down: Fingertips on wall. Shallower hinge. To make it harder: Arms overhead. Full depth.
BaselineBody 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.
Free to try
