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Single Leg Romanian Deadlift Strength Standards for Men and Women

Discover how your Single Leg Romanian Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Single Leg Romanian Deadlift Strength Level

Calculate Your Single Leg Romanian Deadlift Strength

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Single Leg Romanian Deadlift Weight Standards

Compare your Single Leg Romanian Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner15 lbs
Novice53 lbs
Intermediate118 lbs
Advanced210 lbs
Elite323 lbs

Single Leg Romanian Deadlift Bodyweight Ratio Standards

See how your Single Leg Romanian Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.00
Novice0.25
Intermediate0.75
Advanced1.25
Elite2.00
LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.70
Elite0.95

Single Leg Romanian Deadlift Standards by Bodyweight

Find the Single Leg Romanian Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs3 lbs19 lbs60 lbs126 lbs212 lbs
120 lbs4 lbs24 lbs70 lbs140 lbs230 lbs
130 lbs6 lbs30 lbs80 lbs154 lbs248 lbs
140 lbs8 lbs36 lbs90 lbs168 lbs265 lbs
150 lbs11 lbs42 lbs99 lbs181 lbs282 lbs
160 lbs14 lbs49 lbs109 lbs194 lbs297 lbs
170 lbs17 lbs55 lbs118 lbs206 lbs313 lbs
180 lbs21 lbs61 lbs127 lbs218 lbs327 lbs
190 lbs24 lbs67 lbs136 lbs230 lbs342 lbs
200 lbs28 lbs73 lbs145 lbs241 lbs356 lbs
210 lbs32 lbs79 lbs153 lbs252 lbs369 lbs
220 lbs35 lbs85 lbs162 lbs263 lbs382 lbs
230 lbs39 lbs91 lbs170 lbs273 lbs395 lbs
240 lbs43 lbs97 lbs178 lbs283 lbs407 lbs
250 lbs47 lbs103 lbs186 lbs293 lbs419 lbs
260 lbs51 lbs109 lbs194 lbs303 lbs431 lbs
270 lbs55 lbs115 lbs201 lbs313 lbs442 lbs
280 lbs59 lbs120 lbs209 lbs322 lbs453 lbs
290 lbs62 lbs126 lbs216 lbs331 lbs464 lbs
300 lbs66 lbs131 lbs223 lbs340 lbs475 lbs
310 lbs70 lbs137 lbs231 lbs349 lbs485 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs18 lbs34 lbs56 lbs84 lbs116 lbs
100 lbs20 lbs36 lbs59 lbs88 lbs120 lbs
110 lbs21 lbs38 lbs62 lbs91 lbs125 lbs
120 lbs23 lbs41 lbs65 lbs95 lbs129 lbs
130 lbs24 lbs43 lbs67 lbs98 lbs132 lbs
140 lbs26 lbs45 lbs70 lbs101 lbs136 lbs
150 lbs27 lbs46 lbs72 lbs104 lbs139 lbs
160 lbs29 lbs48 lbs74 lbs106 lbs142 lbs
170 lbs30 lbs50 lbs76 lbs109 lbs145 lbs
180 lbs31 lbs52 lbs78 lbs111 lbs148 lbs
190 lbs32 lbs53 lbs80 lbs114 lbs151 lbs
200 lbs34 lbs55 lbs82 lbs116 lbs153 lbs
210 lbs35 lbs56 lbs84 lbs118 lbs156 lbs
220 lbs36 lbs57 lbs86 lbs120 lbs158 lbs
230 lbs37 lbs59 lbs88 lbs122 lbs160 lbs
240 lbs38 lbs60 lbs89 lbs124 lbs163 lbs
250 lbs39 lbs61 lbs91 lbs126 lbs165 lbs
260 lbs40 lbs63 lbs92 lbs128 lbs167 lbs

Single Leg Romanian Deadlift Standards by Age

Discover how Single Leg Romanian Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs45 lbs101 lbs179 lbs275 lbs
2015 lbs52 lbs115 lbs205 lbs315 lbs
2515 lbs53 lbs118 lbs210 lbs323 lbs
3015 lbs53 lbs118 lbs210 lbs323 lbs
3515 lbs53 lbs118 lbs210 lbs323 lbs
4015 lbs53 lbs118 lbs210 lbs323 lbs
4515 lbs50 lbs112 lbs200 lbs306 lbs
5014 lbs47 lbs106 lbs188 lbs288 lbs
5513 lbs44 lbs98 lbs174 lbs266 lbs
6012 lbs40 lbs89 lbs159 lbs243 lbs
6511 lbs37 lbs81 lbs143 lbs220 lbs
7010 lbs33 lbs73 lbs129 lbs198 lbs
759 lbs30 lbs65 lbs116 lbs177 lbs
809 lbs27 lbs59 lbs104 lbs158 lbs
858 lbs24 lbs53 lbs93 lbs142 lbs
907 lbs22 lbs48 lbs84 lbs128 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1522 lbs38 lbs59 lbs86 lbs117 lbs
2025 lbs43 lbs68 lbs99 lbs133 lbs
2525 lbs44 lbs69 lbs101 lbs137 lbs
3025 lbs44 lbs69 lbs101 lbs137 lbs
3525 lbs44 lbs69 lbs101 lbs137 lbs
4025 lbs44 lbs69 lbs101 lbs137 lbs
4524 lbs42 lbs66 lbs96 lbs130 lbs
5023 lbs39 lbs62 lbs90 lbs122 lbs
5521 lbs37 lbs58 lbs84 lbs113 lbs
6019 lbs34 lbs53 lbs76 lbs103 lbs
6518 lbs31 lbs48 lbs69 lbs94 lbs
7016 lbs28 lbs43 lbs62 lbs84 lbs
7515 lbs25 lbs39 lbs56 lbs75 lbs
8013 lbs22 lbs35 lbs50 lbs68 lbs
8512 lbs20 lbs31 lbs45 lbs61 lbs
9011 lbs19 lbs29 lbs41 lbs55 lbs

Single Leg Romanian Deadlift Overview

A single leg Romanian deadlift improves balance and targets the hamstrings and glutes by lifting one leg and hinging forward while keeping the back straight.

Muscles Worked

Equipment Needed

Dumbbells (optional)

How To Perform the Single Leg Romanian Deadlift

  1. Stand upright with feet together, holding a dumbbell in each hand or no weights.
  2. Shift weight onto your left leg and slightly bend the knee.
  3. Hinge forward at the hips, extending your right leg straight back, keeping it in line with your body.
  4. Lower the weights (or hands) towards the ground, maintaining a flat back and neutral spine.
  5. Reach a point where your torso is parallel to the floor or as far as your flexibility allows.
  6. Return to the starting position by driving through the left heel and bringing your right leg back down.
  7. Repeat for the desired number of reps and switch legs.

Want to perfect your form? Check out our detailed guide on Single Leg Romanian Deadlift for proper technique and tips.

Pro Tips for Single Leg Romanian Deadlift

  • Maintain a neutral spine throughout the movement to avoid lower back strain.
  • Focus on a slow, controlled motion to enhance balance and stability.
  • Engage your core to help maintain balance.
  • Avoid rounding your back; keep it flat and your shoulders retracted.
  • Start with no weight or light dumbbells to master the form before progressing.

Compare Other Exercises

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