Bodyweight Standing Romanian Deadlift
Challenge your balance and build strength! The Single-Leg Romanian Deadlift targets your glutes, hamstrings, and core.
The Bodyweight Standing Romanian Deadlift is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Romanian Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Bodyweight Standing Romanian Deadlift Variations and Alternatives
How to do the Bodyweight Standing Romanian Deadlift
Stand with your feet hip-width apart, knees slightly bent, and your arms resting by your sides.
Engage your core and keep your back straight throughout the movement.
Shift your weight onto one leg, and with a slight bend in your supporting knee, begin to hinge at the hips by pushing your butt back.
As you hinge forward, lift your opposite leg straight behind you, keeping it in line with your torso. Your chest will lower towards the floor while your rear leg lifts.
Keep hinging until your upper body is nearly parallel to the floor, or as low as flexibility allows without rounding your back. Your arms can come forward for balance.
Pause at the bottom of the movement, then squeeze your glutes and hamstrings to reverse the motion, bringing your body back to the upright position.
Try to keep the movement controlled, avoiding any jerky movements.
Perform the desired number of reps on one leg, then switch to the other leg and repeat.
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Bodyweight Standing Romanian Deadlift FAQs
What muscles does the Bodyweight Standing Romanian Deadlift work?
The Bodyweight Standing Romanian Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back and core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Bodyweight Standing Romanian Deadlift?
None. The Bodyweight Standing Romanian Deadlift is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Standing Romanian Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Standing Romanian Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Standing Romanian Deadlift variations and alternatives?
Similar exercises include the Barbell Romanian Deadlift, Barbell Single-Leg Deadlift, Barbell Romanian Sumo Deadlift and Bodyweight Behind-Head Romanian Hand Deadlift.
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