Romanian Deadlift

Purpose of the exercise

Strength exercise for the hamstrings, glutes, lower back, core and ankle stabilisers of the stance leg. Improves single-leg posterior chain strength, balance, proprioception and functional stability. Also effective for identifying and correcting asymmetry and developing anti-rotational core strength.

Supplies

• Dumbbell or kettlebell (or bodyweight for beginners)
• Sufficient space to bend forward
• Optional: wall or TRX for balance support
• Flat, stable surface

Starting position

1. Stand on one leg
2. Hold dumbbell(s) in hand(s)
3. Knees slightly bent on standing leg
4. Keep your torso upright
5. Free leg slightly behind you or next to stance leg
6. Tighten your core

Implementation

1. Start movement by moving your hip backwards
2. Bend forward from your hip (hip-hinge)
3. Let your free leg stretch behind you
4. Keep your standing leg knee slightly bent
5. Lower weight(s) to the ground
6. Bend until your body is parallel to the ground (T-shape)
7. Keep your hips square (no rotation)
8. Push back up via your heel of stance leg
9. Bring your free leg back to starting position
10. Tighten your buttock of stand leg at the top

Points of interest

• ✓ Keep your hips square (no rotation)
• ✓ Keep your back neutral
• ✓ Stretch your free leg behind you as a counterbalance
• ✓ Feel your stance hamstring and buttock work
• ✓ Keep your core taut for stability
• ✓ Push through your heel to come up
• ✓ Breathe in on lowering, out on rising
• ✗ Avoid rotation of your hips or shoulders
• ✗ Don't round your lower back
• ✗ Don't let your free leg drop to the ground
• ✗ Don't lose your balance (use support if necessary)
• ✗ Do not bend your standing leg knee further during movement
• ✗ Don't go beyond your flexibility and balance allowance

When this exercise?

This exercise is suitable for advanced athletes who want to develop single-leg posterior chain strength and balance. Ideal for sports-specific training (football, athletics, skiing). Highly effective for identifying and correcting hamstring/ankle asymmetry. Perfect in late rehabilitation phase after hamstring or hip injuries (in consultation with physiotherapist). Also valuable as an accessory exercise after bilateral deadlifts. Suitable for functional training programmes. Not suitable for beginners - build bilateral RDL strength first. Start with bodyweight or light weight.