Single-Leg Romanian Deadlift
A single-leg hinge that trains the hamstrings and glutes while also building balance.
How to perform it
- Stand on one leg with a soft bend in the knee.
- Hinge forward at the hips, reaching the opposite hand toward the floor as the free leg extends behind you.
- Keep your back flat throughout the movement.
- Return to standing with control.
Coaching cues
- Move slowly — this is as much a balance exercise as a strength one
Sets and reps
3 sets of 8 per leg
Where you'll see this exercise
- 12 Bodyweight Strength Exercises for Soccer Players
- Single-Leg Strength Training for Soccer Players
- Strength Training for Goalkeepers
Browse the full exercise library or return to the Strength Training for Soccer Players guide.