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Single leg Romanian Deadlift

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Single leg Romanian Deadlift

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your gluteals, hamstrings, calves, back and even your upper body.
  2. It is a great functional exercise for rehabilitation of some back, hip, knee and ankle injuries
  3. From a standing position, with your feet between hip and shoulder width apart.
  4. Bend your hips and knees to reach and grab hold of two dumbbells on the floor
  5. Your lower back should be straight and your heels should stay in contact with the floor
  6. Next lift the dumbbells up by straightening your hips and knees till you are standing upright.
  7. Next lift one foot just off the floor so that you are standing on one leg
  8. Next slowly lower back down on one leg by bending your hip but this time keeping your knee with a small amount of bend. The leg off the floor should move backwards as you lower, so roughly staying in line with you torso. Once again your lower back should be straight and your heel should stay in contact with the floor.
  9. Next straighten back to the top and repeat
  10. Also repeat for the opposite leg
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).