Single leg romainian deadlifts

Single leg romainian deadlifts

What you should feel?? When performed correctly, you will feel the muscles in your leg both front and back. As it is a dynamic exercise with balance involved you may feel burning at and around the foot and also the hip.


  • Start by standing on one leg
  • then perform a hinge-like movement from the hips over the stance leg
  • Ensure you keep the weight primarily through the ball of your foot
  • Your knee should not bend anymore than approx 20 degrees
  • Ensure your shoulder blades are pinched down to prevent the back from flexing
  • and repeat until finished the set

Main muscles targeted:

  • Calf muscles
  • Specifically, Soleus and Gastrocnemius
  • Muscles of the foot and toes

Main benefits:

A calf raise over a step ensures you are training full range of motion. This allows your calf muscle to develop strength throughout the entire range of motion of the ankle joint, mimicking many life-like movements. The calf raise is used to isolate the calf muscles to improve their strength. You can use any step as long as it is safe and you wont fall or slip off its surface. Having something to hold is very important for safety, even if you are agile and healthy.