View this exercise on Fitain

Plate Romanian Deadlift (One Leg)

  • Advanced
  • Weighted Plate
  • Hamstrings · Glutes

Setup instructions

1) Start by holding the plate in front of your body - keep the hands either side and hold the plate flat.

2) Shift your weight to your left leg and lift your right leg up off the ground. Extend it behind you.

Perform instructions

1) Hinge from the hips and slowly bend your left knee. Keep the weight close to your leg.

2) Pause at the bottom when the weight is shin height.

3) Drive through your heel and thrust your hips forward until you’re standing - the weight should be past your knees.

4) Repeat.

Note: Don't let the weight touch the ground. Lower until shin level.

Health benefits

Muscular Endurance

Skills

Balance · Coordination

Alternative exercises to Plate Romanian Deadlift (One Leg)

Kettlebell Romanian Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Romanian Deadlift
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Romanian Deadlift
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Sandbag Romanian Deadlift (One Leg)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Barbell Romanian Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Romanian Deadlift
  • Hamstrings · Glutes
  • Intermediate
Suspension Strap Romanian Deadlift
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Cable Romanian Deadlift
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
BOSU Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Deadlift to Frog Jump
  • Quadriceps · Hamstrings · Glutes · Calves
  • Intermediate
Wobble Board Deadlift (One Leg w/ Knee Drive)
  • Quadriceps · Hamstrings · Glutes · Calves
  • Advanced
Kettlebell Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Sumo Deadlift
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Beginner
Resistance Band Deadlift (Stiff Legged)
  • Hamstrings · Glutes
  • Intermediate
BOSU Dumbbell Deadlift (One Leg)
  • Hamstrings · Glutes
  • Intermediate
Barbell Hack Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Hack Squat Machine
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Stability Ball Hip Thrust
  • Hamstrings · Quadriceps · Glutes
  • Beginner
BOSU Dome Hip Thrust
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Hip Thrust Machine
  • Glutes
  • Intermediate
Hip Thrust Machine (One Leg)
  • Glutes
  • Intermediate
Barbell Hip Thrust
  • Glutes
  • Beginner
Glute Bridge March
  • Abdominals · Glutes
  • Beginner
Dumbbell Glute Bridge Chest Press
  • Chest
  • Intermediate
Dumbbell Glute Bridge
  • Glutes
  • Intermediate
Kettlebell Glute Bridge
  • Glutes · Abdominals
  • Beginner
Dumbbell Glute Bridge Hold
  • Glutes
  • Intermediate
Sandbag Glute Bridge (w/ Chop)
  • Full Body
  • Intermediate
Sandbag Glute Bridge
  • Glutes
  • Intermediate
Mini Band Glute Bridge Hold
  • Glutes
  • Beginner
Wobble Board Glute Bridge
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Mini Band Glute Bridge March
  • Glutes · Abdominals
  • Beginner
Pilates Ring Glute Bridge
  • Glutes · Hip Adductors
  • Beginner
Pilates Ring Glute Bridge (One Leg)
  • Glutes · Hip Adductors
  • Beginner
Glute Bridge
  • Glutes
  • Beginner

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.