Single-Leg Romanian Deadlift

HINGE + BALANCE · PATH B AND LATE PATH A

Why it matters · Operator Builds the posterior chain (hamstrings, glutes, lower back) under unilateral balance demand. This is the movement that protects the back when you reach to pick something up while carrying a load with the other hand. Translates directly to rucking, gear handling, and casualty drags.

Why it matters · Longevity Posterior chain strength plus single-leg balance is the combination that prevents the slip-and-twist falls older adults dread. The SL-RDL trains both at once with no equipment.

Form cues

• Stand on one leg, slight knee bend in the standing leg
• Hinge at the hip, lowering the torso forward while the free leg extends behind you
• Keep the back flat from head to floating foot, like a teeter-totter
• Lower until you feel a stretch in the hamstring (typically torso parallel to floor)
• Return to standing by squeezing the glute of the standing leg

Common errors

• Rounding the lower back at the bottom (back stays flat)
• Rotating the hips open (keep both hip points facing the floor)
• Bending the standing knee too much (this becomes a squat instead of a hinge)

Path A scaling Don't add this until Block 3. When you do, hold a chair or wall for balance and focus on the hinge pattern, not the depth.

Path B scaling Add in Block 3 as the primary hinge movement. Start with no weight, hands clasped. Once 3 × 8 each side feels stable, add a 5-10 lb dumbbell or full water bottle in the hand opposite the standing leg.