1 Leg Stiff Legged Deadlifts (aka: Romanian Deadlifts)

Unlock Better Balance, Hip Mobility & Posterior Strength

Mastering single-leg movements is one of the most effective ways for women over 40 to protect joint health, prevent low back pain, and build functional lower-body strength. The 1-Leg Stiff-Legged Deadlift (or Single-Leg Romanian Deadlift / RDL) targets your glutes and hamstrings while challenging your core stability and dynamic balance—essential for everyday mobility and graceful aging.

Whether you're working with bodyweight or adding resistance, focus on control over depth.

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Exercise Details & Form Guide

  • Major Muscles Worked: Glutes (Gluteus Maximus & Medius), Hamstrings, Erector Spinae (Lower Back), Core (Transverse Abdominis), and Lats.
  • Equipment Needed: Bodyweight, Kettlebell, or Dumbbell (Optional).

Set Up

  • Stand tall with your feet hip-width apart.
  • If using a weight, hold it in the hand opposite of your stationary (standing) leg.
  • Lift your chest up and pull your shoulders back to set your posture.

The Movement

  1. Initiate: Lift your back leg off the floor just an inch or two to transfer weight onto your standing leg.
  2. Hinge: Engage your glutes and abs. Slowly extend your lifted leg straight behind you, allowing your upper body to hinge naturally forward at the hips.
  3. Reach the Top: Stop when your back leg reaches its natural limit without rotating your hips. At the top of the movement, your lifted toe should point toward the floor, keeping both hips square.
  4. Return: Engage your hamstrings and glutes to reverse the motion, bringing yourself all the way back to standing before starting the next repetition.

Specific Form Cues & Common Mistakes

  • Balance Assistance: This exercise heavily tests your balance. If you need a wall or chair for support, lightly brush against it—do not rest your weight on it.
  • It's a Hinge, Not a Lower: Focus on extending your leg back and engaging your glutes to lower your upper body naturally, rather than simply bending down to touch the floor.
  • Keep a Neutral Spine & Eyes Forward: Do not look down at your feet or up at the ceiling. Keep your gaze roughly 3–5 feet in front of you on the floor as you hinge.
  • Engage the Upper Back: Pull your shoulder blades down and toward each other to keep your lats engaged throughout the entire movement.

(Watch the video demonstration above to see proper execution, form modifications, and exercise variations!)