09/07/2012 02:30 pm ET Updated Dec 06, 2017

Single Leg Barbell Romanian Deadlift


Start by standing tall with your feet about hip width apart, chest up, and shoulders down. There should be a slight bend in your knees. Hold a barbell on the front of your thighs with your hands about shoulder width apart and palms facing your body.

Before beginning, chose one foot to remain on the ground. Shift your weight slightly onto that chosen foot and lift the other foot just off the ground. You will complete all reps with that chosen leg before moving onto the other one.

Initiate the movement by moving your hips back. Keep the slight bend in your front knee the entire time. As your hips move back, your free leg should remain straight and extended behind you. Think about maintaining a line from your shoulders to the toes of your free foot as you hinge at the waist.

You should feel a stretch in your hamstring as you reach the bottom of the movement.

As your hips move back the barbell should stay close to the front of your leg. Once you feel a good stretch in your hamstrings, reverse the motion by contracting your glutes and hamstring. Extend your hips and stand up tall, returning to the starting position.

Try not to put your free foot on the ground between reps.

Your back should be flat, chest up, and shoulders back the entire time.

Complete all repetitions on one side, then switch sides and repeat.