Single-Leg Romanian Deadlift

The technique.

1. 01

   Stand tall, holding a dumbbell in the hand opposite your standing leg.

2. 02

   Maintain a slight bend in your standing knee, keep your back straight and core braced.

3. 03

   Hinge at your hip, extending your non-standing leg straight back for balance.

4. 04

   Lower the dumbbell towards the floor, keeping your torso and extended leg in a straight line.

5. 05

   Drive through your standing heel, squeezing your glute to return to the upright position.

What goes wrong.

• ×Rounding the lower back, compromising spinal health.
• ×Losing balance and falling over, indicating weak core or stability.
• ×Not pushing the hips back, reducing hamstring and glute engagement.
• ×Bending the standing knee too much, turning it into a single-leg squat.
• ×Rushing the movement, sacrificing control and stability.