The single leg Romanian deadlift is a functional strengthening exercise that targets the hamstrings, gluteus maximus and gluteus medius, while also challenging balance and core stability. It is commonly prescribed to improve hip control, posterior chain strength and single-leg stability, which are essential for walking, running and sport. This exercise also helps develop proprioception and reduce the risk of lower limb injuries by training the body to control movement through the hip rather than the lower back.
- Stand upright with your feet hip-width apart and arms relaxed by your sides.
- Shift your weight onto the working leg and slightly bend that knee, keeping it soft but stable.
- Engage your core and gently draw your shoulder blades back and down.
- Hinge at your hips by sending your hips backwards while your torso leans forward.
- Allow your non-weight-bearing leg to extend behind you in line with your body.
- Keep your hips level and avoid rotating or opening through the pelvis.
- Maintain a neutral spine, keeping your back flat and neck in line with your body.
- Lower until you feel a stretch through the hamstrings of the standing leg, or until your torso is nearly parallel to the floor.
- Drive through your heel and squeeze your glute to return to the upright starting position.
- Maintain balance and control throughout the movement.
- Complete repetitions as prescribed by your physiotherapist.