What muscles does the Barbell Single-Leg Romanian Deadlift work?

The Barbell Single-Leg Romanian Deadlift mainly works the hamstrings and glutes.

How many sets and reps of the Barbell Single-Leg Romanian Deadlift?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Single-Leg Romanian Deadlift?

Band Good Morning, Downward Dog, Dumbbell Good Morning and Dumbbell Romanian Deadlift Single-Leg B-Stance work the same main muscle.

Barbell Single-Leg Romanian Deadlift

Balancing on one leg, hinge the bar toward the floor while the free leg extends behind.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Hamstrings, Glutes
Equipment: Barbell
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the hamstrings, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Single-Leg Romanian Deadlift work?: The Barbell Single-Leg Romanian Deadlift mainly works the hamstrings and glutes.
What equipment do you need for the Barbell Single-Leg Romanian Deadlift?: A barbell.
How many sets and reps of the Barbell Single-Leg Romanian Deadlift?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Single-Leg Romanian Deadlift?: Band Good Morning, Downward Dog, Dumbbell Good Morning and Dumbbell Romanian Deadlift Single-Leg B-Stance work the same main muscle.

Program it for your clients

Coaches add the Barbell Single-Leg Romanian Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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