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Single-Leg Romanian Deadlifts: Hinge, Then Hover

One foot stays down while the other leg reaches back. It trains the glutes and hamstrings and shows you which side has been getting a free ride.

Single-leg Romanian deadlift side view: start, hinge forward, and return — Single-Leg Romanian Deadlift movement illustrations

The prescription

Sets: 3 sets
Reps: 6–8 reps each side
Rest: 1 min
Time: About 10 min

Equipment. Dumbbell

Muscles. hamstrings, gluteus maximus. Also gluteus medius, core, erectors

Starting position

Stand on one leg with a soft knee. Hold a dumbbell in the opposite hand, or use no weight.
The free foot hovers just off the floor.

How to move

Hinge at the hip and send the free leg back as the torso tips forward.
Keep the hips square. A small knee bend in the standing leg is fine.
Go as far as you can with a long spine and the standing heel heavy.
Drive the hips forward to stand. Switch sides after the set.

Common mistakes

Opening the hips and spinning the free leg out to the side.
Bending the standing knee into a squat.
Rounding the back to touch the floor at any cost.

Variations

Bodyweight single-leg hinge
B-stance Romanian deadlift

Progressions

Hold a heavier dumbbell.
Add a one-second pause at the bottom.

Regressions

B-stance Romanian deadlift with the back toe down
Two-leg Romanian deadlift

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Use a wall for a fingertip balance if you tip over. Balance is a skill, not a prerequisite for glute work.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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