Single-Leg Barbell Romanian Deadlift
Also known as: Single Leg RDL (Barbell), One-Leg Barbell Romanian Deadlift, Barbell Single-Leg Deadlift
Single-Leg Barbell Romanian Deadlift is a compound strength exercise using barbell that trains the hamstrings.
StrengthBarbellExpertCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Glutes, Lower Back, Middle Back
How to do it
- Hold a barbell in front of your thighs with an overhand grip and shift your weight onto one leg, knee slightly bent.
- Hinge at the hip and let the free leg extend behind you while the bar slides down the front of the standing leg.
- Keep the bar level and your hips square; lower until your torso is near parallel or your hamstring stretch limits you.
- Squeeze the standing glute to stand back up, complete the reps, then switch legs.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Single-Leg Barbell Romanian Deadlift from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
