All Exercises
Single Leg Romanian Deadlift
Builds unilateral hamstring and glute strength while challenging balance and hip stability.
Last updated
Main Muscles
- Hamstrings
- Glutes
Supporting Muscles
- Abs
- Calves
- Lower Back
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How to perform
- Stand on one leg holding an AguaForce weight in the opposite hand
- Hinge forward at the hips, extending your free leg straight behind you for balance
- Lower the weight toward the floor until your torso is roughly parallel to the ground
- Squeeze your glutes and hamstrings to return to standing, then repeat on the other side
Tips
- Keep your hips square to the floor throughout the movement
- Move slowly and use a wall or chair for balance if needed
Single Leg Romanian Deadlift FAQ
What muscles does the single leg Romanian deadlift work?
The single leg Romanian deadlift mainly works your hamstrings and glutes, with your abs, calves and lower back supporting the movement.
How much water should I put in the weight for the single leg Romanian deadlift?
Fill one AguaForce weight to about 4–8 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the single leg Romanian deadlift should I do?
Aim for 3 sets of 8–10 reps per leg, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.