Single Leg Resistance Band Romanian Deadlift — how to, muscles worked, alternatives

How to do the Single Leg Resistance Band Romanian Deadlift

Band anchored low in front, handle in one hand.
Stand on the other leg with a slight knee bend.
Push your hips back as the free leg reaches behind you.
Drive through your standing foot to stand tall against the band.

Full technique — 8 steps

Anchor the band low in front of you and hold the handle in one hand.
Step back until the band is taut, then stand on the leg opposite the handle hand.
Keep a slight bend in the standing knee and let your free hand rest on your thigh.
Tighten your stomach and hinge at the hips as your free leg reaches straight behind you.
Let the handle travel forward and down toward the anchor while keeping hips mostly square.
Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
Drive the standing foot into the floor and extend the hip to return upright.
Complete all reps on one side, then switch legs and repeat.

Common mistakes

Rounding through the lower back
Turning the hinge into a squat
Opening the hips too early
Pulling the band with the arm
Letting the band go slack at the top
Using momentum to stand up

Form cues

Push hips straight back
Reach long through back leg
Keep hips square
Stop at hamstring stretch
Arms stay long
Stand tall at top

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Cable machine

Single Leg Cable Romanian Deadlift Same level

Dumbbells

No equipment

Figure Four Glute Bridge Easier
Feet Elevated Staggered Stance Glute Bridge Easier

Kettlebell

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Feet Elevated Mini Band Glute Bridge Beginner
Easier Resistance Band Deadlift Beginner
This exercise Single Leg Resistance Band Romanian Deadlift Intermediate
Harder Romanian Deadlift Intermediate
Harder Zercher Good Morning Advanced

Too hard for now? Start with the Resistance Band Deadlift.

Quick answers

What muscles does the Single Leg Resistance Band Romanian Deadlift work?

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Hip abductors 4/10, Hip adductors 3/10, Calves 3/10.

When should I do the Single Leg Resistance Band Romanian Deadlift in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

How many sets and reps of the Single Leg Resistance Band Romanian Deadlift?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Single Leg Resistance Band Romanian Deadlift?

Cable machine: Single Leg Cable Romanian Deadlift. Dumbbells: Single Arm Dumbbell Single Leg Romanian Deadlift, Staggered Stance Dumbbell Romanian Deadlift. No equipment: Figure Four Glute Bridge, Feet Elevated Staggered Stance Glute Bridge. Kettlebell: Staggered Stance Double Kettlebell Romanian Deadlift, Single Leg Kettlebell Glute Bridge.