Single Leg Romanian Deadlift (Kettlebell)
The Kettlebell Single Leg Romanian Deadlift is a unilateral compound exercise that strengthens the posterior chain while significantly improving balance and core stability. It involves hinging at the hips on one leg to target the hamstrings and glutes, correcting muscle imbalances between the left and right sides.
Because this movement requires high neuromuscular coordination and balance, it is sensitive to fatigue. The AI analyzes your daily HRV and sleep data to determine if your central nervous system is recovered enough for stability-focused work; if your recovery is low, the app may suggest a bilateral regression like a standard RDL to ensure safety. Additionally, by tracking RPE and failure points on each leg independently, the AI learns your specific strength imbalances and auto-adjusts the weight or rep targets for your weaker side to promote symmetry.
Form Cues
- Root your standing foot firmly into the floor, gripping with your toes
- Hinge at your hips, sending your glutes straight back
- Keep the kettlebell close to your standing leg throughout the descent
- Maintain a neutral spine and keep your shoulders packed down
- Squeeze the glute of your standing leg to return to a vertical position
- Don't let your hips rotate open sideways
- Don't round your upper back or shoulders forward
- Don't lock your standing knee completely; keep a soft bend
- Don't let the kettlebell drift forward away from your body
- Don't touch your floating foot to the floor unless you lose balance
Common Mistakes
- Rotating the pelvis to the side
- Rounding the lower back
- Squatting instead of hinging
- Reaching the weight too far forward
- Rushing the downward phase
Muscles Worked
This exercise primarily targets the hamstrings and glutes, acting as a powerful developer for the posterior chain. Secondarily, it heavily recruits the core and erector spinae to maintain a flat back and prevent rotation, while the forearms and calves work to stabilize the load and the standing leg.
Primary
Secondary
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