Deficit single-leg Romanian deadlift

Unilateral and with a deficit: maximum stretch on the support hamstring and a lot of hip stability demand. Own the floor-level single-leg version first.

• Compound
• Dumbbell
• Advanced

How to do it

• Only the working foot goes on the step
• Hips back; the free leg lines up with the torso
• Shoulders and hips square: do not let the pelvis open
• Lower until you feel the hamstring, not until you touch the floor

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Rotating the pelvis outwards to go lower
• Touching down with the free foot and sharing the load
• Losing the neutral spine at the end of the range

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Erectors / lower back
• Core / abs

Alternatives

• Single-Leg Romanian Deadlift
• Deficit dumbbell Romanian deadlift
• Dumbbell Romanian Deadlift