Single-leg Romanian deadlift
3 sets of 8 slow reps per leg, 90 s rest. Hips level.
- Slot
- Strength
- Focus
- Stability
- Time
- 8 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Intervals
- 3 rounds, 1:30 rest
- Equipment
- Kettlebell, Dumbbell
How to do it
Stand on one leg holding a light weight in the opposite hand. Hinge forward at the hip, letting the free leg go straight back, until your body is nearly horizontal or you feel a strong hamstring stretch. Keep your back flat and hips level, then stand back up slowly. Do 8 reps per leg, 3 sets, with 90 seconds rest.
Who it’s for
Hamstrings and balance in one movement, which makes it good preparation for heel hooks and for standing up out of a high step without wobbling.
Common mistakes
- Hips rotating open. Keep them level and square to the floor. A hip that opens turns it into a much easier movement.
- Rounding the back. Flat back, hinge from the hip. Stop where the back would round, even if that’s well short of horizontal.
- A weight that’s too heavy. Light. Balance is part of the exercise, and heavy weight removes it.
- Rushing. Slow down, slow up. Eight reps a side should take a while.
How to progress
Add weight only once the hips stay level for all eight reps. Holding the weight in the opposite hand to the standing leg is the harder and more useful version, and it pairs well with Nordic curls if heel hooks are the goal.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.