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Single-Leg Romanian Deadlift

Primary target: Gluteus Medius (臀中肌)

Exercise Details

Equipment
Dumbbell/kettlebell
Sets & Reps
3 sets × 8-12 reps per side · rest 90 s
How to do it
Stand on one leg with a soft knee, weight in the opposite hand; push the hips back while the rear leg extends straight behind in line with the torso (the gluteus medius keeps the pelvis level); return slowly.
Common mistakes
Pelvis opening/rotating, torso twisting, rear leg sagging uncontrolled

Muscles Worked

Gluteus Medius

Other Exercises for the Same Muscle

Lateral Band Walk · Side-Lying Leg Raise · Seated Hip Abduction Machine

See the Gluteus Medius in the 3D anatomy tool →