Bottle Weighted Single Leg Romanian Deadlift
Gym Exercise Card
Equipment
The single-leg Romanian deadlift improves balance and strengthens the posterior chain, including the glutes and hamstrings. By performing it with a bottle as resistance, it engages stabilizing muscles while challenging unilateral strength.
How to do it
- Stand on one leg, holding a bottle with both hands in front of your thigh.
- Hinge at the hips, lowering the bottle toward the ground while extending the free leg backward.
- Keep the back straight and the core engaged throughout the movement.
- Return to the starting position by squeezing the glutes and bringing the lifted leg forward.
Muscles worked
Primary Gluteus Maximus Hamstrings
Secondary Erector Spinae Gastrocnemius Gluteus Medius
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