Bodyweight Strength · Bodyweight — Strength
Single-Leg Romanian Deadlift
Hamstrings, glutes, single-leg balance, posterior chain
Minimum Effective Dose
35s
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. How far you go matters less than keeping the spine long.
- Stand on one leg with a slight knee bend
- Hinge forward at the hip as your free leg extends behind you
- Keep your spine long and hips square
- 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.