# Single Leg Romanian Deadlift

> The kickstand Romanian deadlift is a staggered-stance hip hinge, mostly on the front leg, that trains your hamstrings and glutes one side at a time.

Page: https://fitnessie.app/exercises/kickstand-romanian-deadlift/
Type: Dumbbell · Hinge
Demo video: https://fitnessie.app/demos/single-leg-romanian-deadlift/e71bb2fa0aa112da.mp4

## How to do it

1. Hold a weight plate with both hands on its upper rim, arms straight, close to your front shin.
2. Stand on your front foot with the knee slightly bent, and set the back foot's toes on the floor about level with the front heel, heel up.
3. Keep most of your weight, about 80 to 90 percent, on the front leg.
4. Push your hips back over the front leg and tip your torso forward with a flat back, keeping the plate close to the shin.
5. Once the plate is below the knee, drive your hips through and stand tall.
6. Do all your reps, then switch sides.

## Key cues

- Back toes level with the front heel
- Most of the weight on the front leg
- Plate close to the shin
- Soft front knee that barely changes
- Hips stay square

## Common mistakes

- Shifting weight onto the back foot so it becomes a split stance
- Letting the plate drift away from the leg
- Rounding your back to reach lower
- Opening the hip so the pelvis twists

## Muscles worked

- Primary: Glutes, lower back and hamstrings
- Secondary: Adductors, traps and forearms

## Equipment

Weight plate.

## Variations

- [Single Leg Romanian Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-single-leg-romanian-deadlift/)

## References

- [BarBend: Single-Leg Romanian Deadlift](https://barbend.com/single-leg-romanian-deadlift/)
- [StrengthLog: Single-Leg Romanian Deadlift](https://www.strengthlog.com/single-leg-romanian-deadlift/)
- [ACE: Single-arm Single-leg Romanian Deadlift](https://www.acefitness.org/resources/everyone/exercise-library/127/single-arm-single-leg-romanian-dead-lift/)