Intermediate

Band Single-Leg Romanian Deadlift

This unilateral hinge trains the hamstrings and glutes while demanding serious hip stability from the gluteus medius to keep you from tipping over. The band adds accommodating resistance and helps you feel the hip drive back to standing. It is a strong choice for building single-leg strength, balance, and posterior chain control.

Equipment
Band
Body part
Glutes, Hamstring
Type
Balance, Strength
Browse by movement
Hinge
Muscles worked
Target
Biceps Femoris, Semitendinosus
Secondary
Gluteus Maximus
Tertiary
Gluteus Medius, Erector Spinae

How to do it

  1. 1

    Stand on the middle of a band with one foot and hold the ends at your thigh.

  2. 2

    Shift your weight onto that leg with a soft knee and brace your core.

  3. 3

    Hinge at the hip, letting the free leg extend straight behind you as a counterbalance.

  4. 4

    Lower your torso until you feel a stretch in the hamstring, keeping the back flat.

  5. 5

    Drive the standing hip forward to return to tall, squeezing the glute at the top.

  6. 6

    Complete all reps on one leg before switching.

Tips

  • Keep the hips square to the floor; do not let the free hip rotate open.
  • Move slowly and fix your gaze on a point to hold balance.
  • Form a straight line from head to heel of the free leg at the bottom.

Variations

Common mistakes

  • The band runs under the toes rather than the middle of the standing foot, so its pull tips you forward on the one leg that has nothing to spare.
  • The band pulls hardest as you stand tall and drags the shoulders forward at the finish; keep the chest up and drive the hip through instead of hanging off the band.
  • One hand ends up holding more band than the other, and the trunk rotates a few degrees toward the loaded side on every rep.
  • The hinge gets cut short because balance runs out before the hamstring does; rest the free hand on a wall and let the depth be decided by the stretch instead.
  • Because the band is anchored under your standing foot, it goes slack exactly where the hamstring is longest; slow that part of the rep down rather than chasing more depth.

Frequently asked

How many reps of the band single-leg Romanian deadlift should you do when you are new to the exercise?
Two to three sets of 10 per leg with a light band, treating the first few weeks as balance practice rather than hamstring training. Keep a fingertip on a wall if the standing foot is hunting for the floor; a supported set through a full range beats a wobbly one that stops halfway. Once 3 sets of 12 per side go unsupported, step onto a thicker band rather than adding more sets.
What can I use instead of a band for the single-leg Romanian deadlift?
A dumbbell or kettlebell in the hand opposite the standing leg is the standard version and loads the bottom of the range better than a band does; a loaded backpack works at home. If the band is what you have, putting the standing foot on a low box lets the hands travel lower and lengthens the range, which changes more than a thicker band would.
What is the band single-leg Romanian deadlift good for, and who should skip it?
It builds hamstring and glute strength on one side while the standing hip works to keep the pelvis from dropping, which suits runners, anyone evening out a strong and a weak leg, and hip-stability work at home. Skip it when the goal is hamstring size, since balance caps the load and the band is lightest in the stretched position. Anyone who cannot hold a steady single-leg stance for thirty seconds should build that first.

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