Romanian Deadlift on One Leg: Features and Technique

Author: Viktor Kolesnikov - specialist at the site bodybuilding-and-fitness.ru.
2019-04-08

One variation of the deadlift that serves as an excellent way to work the glute muscles and hamstrings, even with a relatively light working weight, is the Romanian deadlift on one leg. The technical nuances allow for greater benefits compared to the classic execution on both legs.

Since this exercise is technically quite complex and requires good stabilization of the pelvis and torso, it should be performed by advanced athletes who have perfected the technique of the classic deadlift on two legs.

Which muscles are engaged during the one-leg deadlift

As with the two-leg exercise, the target muscles are glutes and hamstrings. When comparing the exercise with

Where greater load and stretching primarily affect the hamstrings, the one-leg deadlift will place emphasis on the glute group, specifically all its muscles: gluteus maximus, medius, and minimus.

Additionally, an important distinction from the classic execution is the involvement of stabilizer muscles, responsible for maintaining balance and stabilizing the skeleton in unstable positions. Therefore, while keeping your balance, the adductor muscles of the thigh are also engaged. The quadriceps and calves also serve as stabilizers during the exercise. Besides the lower limb muscles, the stabilizers of the spine are engaged: transverse, rectus, and oblique abdominal muscles, lumbar extensors, as well as muscles that stabilize the shoulder blades and thoracic region while holding the weights in your hands.

Benefits of the one-leg deadlift

• Allows for effective work on the glute muscles and hamstrings even with a small amount of weight.
• Has several variations of execution, enabling individualized exercise selection at different levels of physical preparation.
• Improves coordination, balance, and strengthens stabilizing muscles, enhancing the functional capabilities of the body.
• Shapes the glutes and peaks the hamstrings, suitable for both men and women.
• Accelerates metabolic processes in the body, aiding in the burning of subcutaneous fat.

Disadvantages of the technique variant

• Not suitable for beginners, as unprepared muscles cannot maintain balance.
• Increased risk of injury, again, when performed by an unprepared athlete and without adherence to technique.
• The complexity of the technique lies in the instability due to performing on one leg, which initially causes difficulties in maintaining balance.
• It is challenging to concentrate on the target muscles until the stabilizers strengthen while maintaining balance.

Technique for performing with a barbell

1. Grasp the barbell situated on the racks at hip level with a medium grip and lift it off the racks, keeping your arms straight.

2. Transfer your body weight to your right foot, keeping your legs slightly bent at the knees.

3. Lift your left foot off the floor, slightly moving your heel back without touching the ground.

4. Squeeze your shoulder blades together, stabilizing the thoracic region, and engage your abdominal muscles, keeping your lower back in its natural curve.

5. Inhale and slowly lean your torso forward, lowering the barbell along your thighs in a vertical line. The knee of the supporting leg will slightly bend and allow the pelvis to move back a bit, shifting your weight to your heel. Lower the barbell just below the knee, adjusting the amplitude of the movement based on your muscle elasticity.

6. As you lean forward, your free leg, bent at the knee, moves back in line with your spine. It is important that while leaning forward, the pelvis remains stable so that the ilium bones stay in the same plane, meaning that the pelvis and torso do not sway to one side or the other.

7. Exhaling, engage your glute muscles and all stabilizers, rising slightly faster while keeping the barbell closer to your leg. Fully straighten your torso while keeping your free leg suspended.

8. Complete the required repetitions on one leg and immediately switch to the other side, performing the same number of repetitions.

Variant 2. Romanian deadlift on one leg with dumbbells

This variant is performed in the same manner, only with dumbbells as the equipment. You can hold them in a pronated position at the shoulder joints, similar to the barbell technique – with the backs of your hands facing outward. Alternatively, you can hold the dumbbells with a parallel grip, depending on your body's morphological features.

You can also perform the exercise with one dumbbell, holding it in the hand opposite to the supporting leg. Then switch to the other side. The weight should not be too heavy; otherwise, it will disrupt balance, and the dumbbell will pull you to one side. Additionally, kettlebells can also be used instead of dumbbells.

Variant 3. Romanian deadlift on one leg in the Smith machine

A more stable variant, but less effective for the target muscles, is performing the deadlift on one leg in the Smith machine. The technique remains the same; the key is to choose the correct starting position. Approach the barbell positioned at hip level, grasp it with a medium grip, and lift it off the hooks. Do not stand too far from the bar, as this will shift your center of gravity, causing the weight of the barbell to pull your torso forward. Therefore, find a stable point, and as you lower the bar, your pelvis should move back freely, transferring your weight to your heel.

Recommendations for execution

For men, in their usual bulk-gaining or strength mode, it will be impossible to perform this exercise, as deadlifting on one leg is not feasible with low repetitions at high weight. To improve the definition of the posterior muscles, 14-16 repetitions with a light weight for 4 sets will be sufficient.

For women, enhancing the shape of the glutes and hamstrings is achievable with 20-25 repetitions on each leg for 3-4 sets. The key is to perfect the technique while focusing on the working muscles.

Conclusion

At the initial stage, the technique of the exercise can be simplified by placing the free leg on a bench, without pressing against it and without taking off some of the load from the supporting leg. The effectiveness of the exercise does not decrease, and it is vital to focus on maintaining a stable pelvic position and the muscles undergoing the load. In any case, this is an excellent way to enhance physical fitness and a training program for both men and women.