How to do the Barbell Single-leg Romanian Deadlift
Hold the bar in front of your thighs with a shoulder-width grip and stand on one leg, knee slightly bent.
Hinge at the hip while raising your free leg behind you so your torso and leg form a line.
Lower the bar close to your leg until you feel a stretch in your hamstring, keeping your hips and the bar level.
Stand up by squeezing your glute and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
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