Single Leg Romanian Deadlift for Runners

The single leg Romanian deadlift (RDL) is an excellent exercise for runners that targets the hamstrings, glutes, and lower back while simultaneously challenging balance and proprioception. This makes it one of the most functional strength exercises for running.

Why This Exercise Works for Runners

Running requires strong posterior chain muscles to drive hip extension and absorb impact forces. The single leg RDL trains these muscles through a hip hinge pattern that closely mimics the demands of running. Additionally, the balance component trains the ankle and hip stabilisers that are critical for maintaining control during the single-leg stance phase of running.

How to Perform the Single Leg RDL

Stand on one leg with a slight bend in the standing knee. Hinge forward at the hip, extending the non-standing leg behind you for counterbalance. Reach towards the ground with both hands or a dumbbell while keeping your back flat and your hips level. Return to standing by driving through your glute and hamstring.

Coaching Tips

• Keep the movement slow and controlled, especially as you lower
• Maintain a flat back throughout; do not round your spine
• Keep your hips square to the ground; avoid opening up to one side
• Start with bodyweight and progress to holding dumbbells or a kettlebell
• Aim for 3 sets of 10 repetitions on each side

If balance is a challenge, start by performing the exercise near a wall that you can lightly touch for support. As your balance improves, wean yourself off the support until you can perform the exercise freestanding with good form.