Exercise
SINGLE LEG STIFF-LEG DEADLIFT
Form cues
About
A single-leg Romanian deadlift variation performed with a relatively stiff, nearly straight back leg, emphasizing hamstring length-tension and hip hinge mechanics on one leg.
Instructions
Step-by-step technique
Establish your starting stance
Stand tall with feet together, holding your weights in front of your thighs with a neutral grip. Shift your weight onto one leg while lifting the other foot slightly off the floor, ensuring your core is braced and your gaze is fixed on a point ahead.
stack your ribs over pelvisInitiate the hip hinge
Begin the movement by pushing your hips straight back as if trying to close a door behind you with your glutes. Keep the knee of your supporting leg fixed in a slight, static bend while maintaining a completely neutral spine throughout the descent.
push hips backExtend the floating leg
Simultaneously hinge forward at the waist while extending your non-supporting leg backward to maintain a straight line from your head to your heel. Keep the raised leg fully extended, ensuring your hips remain square to the floor rather than rotating outward during the reach.
keep hips squareReach for your depth
Lower the weights toward your shin until you feel a deep stretch in the hamstring and glute of your supporting leg. Focus on controlling the tempo to ensure stability, stopping just before your lower back begins to round or your supporting knee loses its structural tension.
lengthen the hamstringReturn to standing position
Drive through the heel of your supporting foot and snap your hips forward to return to the upright starting position. Contract your glute hard at the top to complete the rep, maintaining balance without letting your floating foot touch the floor between repetitions.
drive through the heelCommon mistakes
What goes wrong — and why
Rounding the lower back
Lumbar flexion at the bottom places the spine in a compromised position.
Maintain a neutral spine throughout the hinge, hinging at the hip not the back.
Hip rotating open
The free hip rotating outward is a compensatory pattern for tight hip flexors.
Keep both hips square to the floor throughout the entire movement.
Bending the standing knee too much
Excessive knee bend converts the movement into a single-leg squat.
Maintain a soft bend (15–20 degrees) in the standing knee, not a deep squat.
Variations · Progressions · Regressions
Adaptations for every level
Romanian Deadlift (bilateral)
Build the hip hinge pattern with both feet on the floor before going unilateral.
Single-Leg Deadlift with Dumbbell
Hold a dumbbell in the opposite hand to the working leg to add anti-rotational demand.
Single-Leg Barbell Deadlift
Use a barbell to significantly increase load and demand on the working leg.