How to do the Bodyweight Single-Leg Romanian Deadlift
- Balance on one foot with the knee slightly bent.
- Reach the other heel back as your torso tips forward from the hip.
- Keep your pelvis level and stand up under control.
Common mistakes
- Rotating the raised hip outward.
- Locking the standing knee to gain balance.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Bodyweight Good Morning · Bodyweight
- Dumbbell Single-Leg Romanian Deadlift · Dumbbells
- Banded Good Morning · Resistance bands
Frequently asked questions
What muscles does the Bodyweight Single-Leg Romanian Deadlift work?
Primary muscle group: Hamstrings. Secondary muscles: glutes, core, calves.
How many reps should I do for the Bodyweight Single-Leg Romanian Deadlift?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Bodyweight Single-Leg Romanian Deadlift?
Compare the setup and equipment for these alternatives: Bodyweight Good Morning, Dumbbell Single-Leg Romanian Deadlift, Banded Good Morning.