Single Leg Romanian Deadlift (Bodyweight)
Trains the hamstrings, with help from the glutes and lower back. No equipment needed. One of our free programs uses it, across 4 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Single Leg Romanian Deadlift (Bodyweight)
- Stand with your feet together and your hands by your sides or on your hips.
- Lift your right leg straight back and lean forward at the hips, keeping your back straight, until your torso is parallel to the floor.
- Return to the starting position by lowering your right leg and raising your torso back to upright.
- Repeat the movement for the desired number of repetitions, then switch to the left leg.
Form cues
Getting it right
- Maintain an upright posture and look forward to help with balance.
- Keep a slight bend in your standing knee to avoid locking it and to protect your joints.
- Focus on keeping your movements smooth and steady to maintain proper form and avoid injury.
Muscles worked
What Single Leg Romanian Deadlift (Bodyweight) trains
In the programs
How our programs run the Single Leg Romanian Deadlift (Bodyweight)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout C — Phase 1 | 3×10–20 | Fixed weights |
See it in action
Watch the Single Leg Romanian Deadlift (Bodyweight) progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Single Leg Romanian Deadlift (Bodyweight) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Leg Romanian Deadlift (Bodyweight) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.