Single-Leg Romanian Deadlift with the Pole

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Pole

Body area

Glutes, Legs, Back, Shoulders

Muscles

Glutes, Hamstrings, Back extensors, Shoulders

Starting Position

Footbar down, platform extender out, the Pole in the long straps, standing with one foot in the well of the springs, that leg slightly bent, the other foot resting on the reformer frame. Position the straps so they run either between the shoulder blocks or outside them. Wide grip, arms long.

Step-by-Step Flow

1. Come deep into the Romanian deadlift, arms long.
2. Hold deep and bring the long arms closer toward the thighs, then back forward.
3. Pulse (up and down) with long arms.
4. Release the leg from the reformer frame and kick it up overhead toward the ceiling, then return to the starting position.
5. Bring only the bent leg up overhead toward the ceiling and back down deep into the deadlift.

Cues for Teaching

• The standing leg stays soft, not locked out.
• The back stays long — the movement comes from the hip.
• During the kick the pelvis stays stable, it does not rotate open.