Move · Videos · Technique · 4 min

Single-Leg Romanian Deadlift: Balance Fixes and Form Cues

Single-Leg Romanian Deadlift: Balance Fixes and Form Cues — video by [P]rehab Play · 4:16

Video by [P]rehab on YouTube · Open on YouTube

A [P]rehab physical therapist and guest Julia Glanz show how to learn the bodyweight single-leg hip hinge: start with a kickstand stance or a foot on the wall for balance, work toward lifting the back foot, and feel it in the glutes and hamstrings.

  • 4 min
  • All levels
  • Low impact (no jumping)
  • No equipment
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Step by step 5

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  1. Kickstand stance: rest the back foot down for balance, keep most of your weight on the front leg and hinge. 0:37
  2. Use a wall: back foot or toes against it, or a slider, then lift the foot for brief moments as you gain confidence. 0:56
  3. Foam roller cue: press a roller onto your foot with your hand to keep the back foot straight and hips square. 1:35
  4. Feel the glutes: soft, steady knee, push your hips back until the hamstring stretches; press through the heel. 2:30
  5. Imagine you weigh twice as much to create tension through your hips, core and hamstrings. 3:19

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start with the back foot as a kickstand and most of your weight on the front leg
  • Push your hips back with a soft, steady knee and keep your hips square
  • Press through the heel to stand back up

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadsingle-leg hip hinge
  • Lower back movesholding a long back in the hinge
  • Knees movessoft standing knee
  • Ankles & feet movesbalancing on the standing foot
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Kickstand stance, back foot on a wall, or a slider under the back foot

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by [P]rehab; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety