Single Leg RDL Hold

A balance hold at the bottom of a single-leg Romanian deadlift: standing on one leg, the torso is hinged forward and the other leg extends back in line with the body. It trains the hamstrings, glutes and trunk while challenging balance.

How to do it

1. Stand on one leg with a slight bend in the knee and the arms hanging in front of you.
2. Hinge at the hip, sending the free leg straight back as the torso tips forward.
3. Keep the back flat and the hips square to the floor.
4. Stop when the torso and the free leg are roughly parallel to the floor and hold the position.
5. Return to standing under control, then switch legs.

Tips

• Think of a seesaw: the torso and the free leg move together.
• Keep the hips level; do not let the free hip rotate upward.
• Fix your gaze on a point on the floor ahead to help your balance.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Adductors, Erector spinae, Glutes (medius), Obliques