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Also known as the 1-legged Romanian deadlift, this movement provides an awesome lower body workout however, the benefits of this exercise are more than just muscular. Whether you’re a runner, a pro sports player or just after functional strength and fitness, the single leg, straight leg deadlift is a great addition to your exercise arsenal.


This is a Level 3 Personal Trainer Course advanced move and would not be advised for beginners or those with limited free weights experience.



  • Posterior chain and core strength
  • Improved Balance
  • Helps correct imbalances
  • Knee, hip & ankle stability
  • Mobility & Flexibility


main muscles used:

  • Hamstrings
  • Glutes
  • Quadriceps
  • Calves
  • Lower Back
  • Core
  • Trapezius
  • Rhomboids


starting position:

Stand on your right leg and keep your left bearing little or no weight. Keep your torso upright and engage your shoulder blades together. Hold the dumbbell / kettlebell in your left hand.


movement action:

Inhale and brace your core, then bend your right leg very slightly as you hinge your hips and bend over leaning the dumbbell towards the floor. Make sure you keep your chest up and your core engaged. Your left leg will tilt back and remain in line with your spine throughout the downwards phase of the exercise. To stand up, squeeze your glutes and hamstrings and drive your hips back to an upright position, letting your left leg return back to its starting position. After you have performed a set on your right leg, swap legs and swap hands with the dumbbell.


stabilize by:

  • Look and focus on a spot in front of you as you bend over on one leg
  • Contract your quadriceps on the downward phase, and contract your hamstrings and glutes on the way up
  • Keep your core braced throughout



  • Rounding or arching your spine
  • Not keeping your opposite leg and spine in a straight line
  • Moving to quickly



We hope you enjoy trying our exercise of the week!


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