Single-leg Romanian deadlift

Legsintermediaterepsno equipment

Balancing on one slightly bent leg, the body hinges forward at the hip with a flat back while the free leg extends straight behind, until torso and free leg are about parallel to the floor in a T shape, then you return to standing; switch legs.

How to do it

1. Stand on the left leg with the knee softly bent (about 15-20 degrees), foot pointing forward; the right foot just off the floor beside the left ankle; arms hanging in front of the thighs, back straight.
2. Push the hips back and hinge forward at the left hip while the right leg extends straight back, keeping the spine flat.
3. Continue until the torso and the right leg are about parallel to the floor, forming a T from head to right heel; arms hang straight down toward the floor under the shoulders, hips square to the floor (the right hip does not rotate up), right toes pointing down.
4. Squeeze the left glute and drive through the left heel to swing the torso up and the right leg down, returning to standing. Repeat, then switch legs.

Muscles worked

lombari, adduttori, glutei, femorali