Homeno kit
Single-leg Romanian deadlift
Hamstrings and glutes, and balance on one foot.
- You need
- Nothing. A water bottle or backpack in one hand makes it harder.
- Why it is in the plan
- Trains the back of the leg and the balance you need on uneven ground — the same stance as a stride on a rocky path.
How to do it
- 1Stand on one leg with the knee soft, not locked.
- 2Hinge at the hip: chest goes forward and the free leg goes straight back, moving as one piece.
- 3Go until you feel a stretch behind the standing leg, usually with the torso near horizontal. Keep the back flat.
- 4Squeeze the glute of the standing leg to come back up.
Easier
Fingertips on a wall, or keep the back toe lightly on the floor.
Harder
A backpack or a full water jug in the hand opposite the standing leg.
Common mistake
Rounding the back to reach the floor. The hinge is the exercise, not how low your hand goes.
Gym version: Romanian deadlift (barbell or dumbbells)
Used in: 50 km ultra, 100–120 km ultra, Easy base
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.