How to do it
- Stand on one leg with a soft knee, a hand on a wall if needed.
- Hinge forward at the hip, letting the free leg reach back in line with the torso.
- Keep the hips square to the floor and the back flat.
- Stop at a hamstring stretch, then drive the hip forward to stand.
- Finish all reps on one leg, then switch.
Common mistakes
- Opening the hip so the free leg turns out.
- Rounding the back.
- Locking the standing knee.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Hold a dumbbell in the hand opposite the standing leg.
Easier: Keep the toes of the back foot on the floor as a kickstand.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Hold a wall until your balance is steady; this trains balance as well as the hamstrings.
Swaps
Full gym: Romanian deadlift, Dumbbell Romanian deadlift, Good morning, Seated leg curl, Lying leg curl
Dumbbells and a bench: Dumbbell Romanian deadlift, Nordic curl
Bodyweight only: Nordic curl