Single Leg Romanian Deadlift

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The Basics

The single leg romanian deadlift is primarily used as a strength exercise. It is classified as a hinge movement. It is more generally classified as a lower pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Base Exercise

The most common or basic version of the given exercise.

Romanian Deadlift

Alternatives

Alternative exercises are good replacements for the given exercise. They develop the same fitness component and/or muscle group but do so in a different way that may work better for you.

Deadlift

Pull Through

Good Morning

Similar Exercises

Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.

Hip Thrust

Glute Bridge

Glute Ham Raise

Opposing Exercises

Opposing exercises target the antagonist muscles or the opposite movement pattern of the given exercise. Useful for finding agonist/antagonist exercise pairings to reduce rest time and speed up workouts.

Squat

Front Squat

Back Squat

Goblet Squat

Step Up

Bulgarian Split Squat

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	39	67	94	121	148
130	40	69	97	126	155
140	40	70	101	131	161
150	40	72	104	135	167
160	40	73	106	139	172
170	40	75	109	143	178
180	40	76	112	147	183
190	40	77	114	151	188
200	40	78	116	155	193
210	39	79	118	158	198
220	39	80	120	161	202
230	38	80	122	164	206
240	38	81	124	167	211
250	37	82	126	170	215
260	36	82	128	173	219

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	25	45	66	86	107
110	25	47	68	90	112
120	24	48	71	94	117
130	24	49	73	97	122
140	24	49	75	101	126
150	23	50	77	104	131
160	22	50	78	106	135
170	22	51	80	109	138
180	21	51	81	112	142
190	20	51	83	114	146
200	19	51	84	116	149
210	18	51	85	119	152
220	17	51	86	121	155
230	15	51	87	123	158
240	14	51	88	124	161

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	39	67	94	121	148
130	40	69	97	126	155
140	40	70	101	131	161
150	40	72	104	135	167
160	40	73	106	139	172
170	40	75	109	143	178
180	40	76	112	147	183
190	40	77	114	151	188
200	40	78	116	155	193
210	39	79	118	158	198
220	39	80	120	161	202
230	38	80	122	164	206
240	38	81	124	167	211
250	37	82	126	170	215
260	36	82	128	173	219

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	25	45	66	86	107
110	25	47	68	90	112
120	24	48	71	94	117
130	24	49	73	97	122
140	24	49	75	101	126
150	23	50	77	104	131
160	22	50	78	106	135
170	22	51	80	109	138
180	21	51	81	112	142
190	20	51	83	114	146
200	19	51	84	116	149
210	18	51	85	119	152
220	17	51	86	121	155
230	15	51	87	123	158
240	14	51	88	124	161

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	39	67	94	121	148
130	40	69	97	126	155
140	40	70	101	131	161
150	40	72	104	135	167
160	40	73	106	139	172
170	40	75	109	143	178
180	40	76	112	147	183
190	40	77	114	151	188
200	40	78	116	155	193
210	39	79	118	158	198
220	39	80	120	161	202
230	38	80	122	164	206
240	38	81	124	167	211
250	37	82	126	170	215
260	36	82	128	173	219

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	25	45	66	86	107
110	25	47	68	90	112
120	24	48	71	94	117
130	24	49	73	97	122
140	24	49	75	101	126
150	23	50	77	104	131
160	22	50	78	106	135
170	22	51	80	109	138
180	21	51	81	112	142
190	20	51	83	114	146
200	19	51	84	116	149
210	18	51	85	119	152
220	17	51	86	121	155
230	15	51	87	123	158
240	14	51	88	124	161

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	39	67	94	121	148
130	40	69	97	126	155
140	40	70	101	131	161
150	40	72	104	135	167
160	40	73	106	139	172
170	40	75	109	143	178
180	40	76	112	147	183
190	40	77	114	151	188
200	40	78	116	155	193
210	39	79	118	158	198
220	39	80	120	161	202
230	38	80	122	164	206
240	38	81	124	167	211
250	37	82	126	170	215
260	36	82	128	173	219

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	25	45	66	86	107
110	25	47	68	90	112
120	24	48	71	94	117
130	24	49	73	97	122
140	24	49	75	101	126
150	23	50	77	104	131
160	22	50	78	106	135
170	22	51	80	109	138
180	21	51	81	112	142
190	20	51	83	114	146
200	19	51	84	116	149
210	18	51	85	119	152
220	17	51	86	121	155
230	15	51	87	123	158
240	14	51	88	124	161