FlexSingle-Leg Romanian Deadlifts
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Semimembranosus
- Semitendinosus
- Gluteus Medius
- Erector Spinae
- CategoryLegs
- Default target4 sets × 8–10 reps per side
- EquipmentDumbbells
- Movement patternHinge
- Training stylesStrength, Hypertrophy
Technique
Setup
Stand on one leg with a slight bend in the knee. Hold a dumbbell in the opposite hand (contralateral) or both hands.
Movement
Hinge at the hip, extending the free leg straight back behind you. Lower the weight until you feel a hamstring stretch, then drive the hip forward to stand.
Form Tip
Keep your hips square to the floor ('flashlight' on your hips pointing down). Squeeze your glutes to maintain balance and stability.
Increase Difficulty
Perform with your eyes closed or use a slower eccentric phase.
Decrease Difficulty
Keep the back foot on the floor (kickstand stance) for added stability.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.