Barbell Single Leg Romanian Deadlift: How-to, Tips & More
The Barbell Single Leg Romanian Deadlift is a advanced compound exercise for your hamstrings. You do it with barbell, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the hamstrings, it also works your glutes, lower back and core, so it fits well in a session that trains those muscles together.
Muscles worked
Hamstrings
Primary
Glutes
Secondary
Lower back
Secondary
Core
Secondary
How to do the Barbell Single Leg Romanian Deadlift
- Hold a barbell in front of your thighs and stand on one leg.
- Hinge forward, letting the free leg rise behind you.
- Lower the bar along your standing leg until you feel a stretch.
- Drive your hips forward to stand tall.
Barbell Single Leg Romanian Deadlift tips
- Keep your hips square to the floor.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell
Type
Compound
Barbell Single Leg Romanian Deadlift alternatives
Kettlebell Single Leg Romanian Deadlift
Hamstrings
Single Leg Dumbbell Romanian Deadlift
Hamstrings
Bodyweight Single-Leg Deadlift
Hamstrings
Good Morning
Hamstrings
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Bodyweight Good Morning
Bodyweight
Dumbbell Romanian Deadlift
Dumbbells
Dumbbell Stiff Leg Deadlift
Dumbbells
Frequently asked questions
What muscles does the Barbell Single Leg Romanian Deadlift work?
The Barbell Single Leg Romanian Deadlift mainly works your hamstrings, with help from your glutes, lower back and core.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Single Leg Romanian Deadlift good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Single Leg Romanian Deadlift?
You need barbell.
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