Single Leg Romanian Deadlift (Barbell)
Complete guide to Single Leg Romanian Deadlift (Barbell). Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Single Leg Romanian Deadlift (Barbell)
Add the appropriate amount of weight and hold the bar with both hands in front of your thighs.
Stand tall with your feet hip-width apart.
Retract your shoulder blades, engage your abs, and take a breath.
Shift your weight onto one leg and hinge at the hips, lowering the bar down your standing leg while extending the other leg behind you.
Drive your hips forward to return to the starting position, squeezing your glute at the top and exhale.
Once finished training one side, do the same number of reps on the other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |