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Single-leg Romanian deadlift

3 sets of 8 slow reps per leg, 90 s rest. Hips level.

Strength
Stability
8 min
Moderate intensity
Moderate injury risk
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.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Single-leg Romanian deadlift

0:00 / 8:05

Ready

8:05

3 rounds

3 sets of 8 slow reps per leg, 90 s rest. Hips level.

3
rounds
1:30
rest
8:05
total

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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.