The single leg Romanian deadlift is one of my absolute favorite exercises. It’s a whole body, complete, functional exercise that can be used for rehabilitation, as well as strength and conditioning purposes alike. While not utilized as commonly in strength and conditioning realms, it’s quite a popular exercise in the physical therapy world due to its ability to work the entire lower extremity posterior chain, while simultaneously challenging one’s balance.
1) Whole body functional movement
The Romanian deadlift should be a staple of any strength and conditioning program, and for good reason. If done correctly, the entire posterior chain (gluts, hamstrings, calves, back extensors, etc) can be hit with one functional movement.
2) Challenges your body’s 3 primary balance systems (proprioception, vestibular, and visual systems)
Unlike a normal deadlift, the single leg Romanian deadlift adds a component of balance to the exercise. Simply by standing on one leg, you are challenging your static balance, which is comprised of 3 separate sensory systems, including vision, somatosensory (proprioception, touch, pressure, vibration, muscle stretch), and vestibular (equilibrium).
3) Strengthens the foot intrinsics and calf muscles
Dynamic balance exercises, like the single leg Romanian deadlift, not only challenge your vision, somatosensory, and vestibular systems but also challenge your foot strength. While your sensory systems are responsible for detecting changes in balance, it’s actually your muscles that are responsible for carrying out and controlling the proper corrections!
Add it to your fitness program and you won’t regret it!
Good Luck!
D.