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Bottle Weighted Single Leg Romanian Deadlift

Bottle Weighted Single Leg Romanian Deadlift

The Bottle Weighted Single Leg Romanian Deadlift is a fantastic exercise that targets multiple muscle groups in your lower body, including your glutes, hamstrings, and calves. It is a variation of the traditional Romanian Deadlift, but with the added challenge of holding a bottle of water or any other weighted object in one hand. This exercise not only builds strength and stability but also improves your balance and core engagement. To perform this exercise, stand tall with your feet hip-width apart. Hold the bottle in one hand, keeping your arm relaxed by your side. Shift your weight to the opposite leg and slightly bend your knee. Begin to hinge at your hips, pushing your non-weight-bearing leg backward while keeping it straight and in line with your torso. Engage your glutes and hamstrings as you lower the bottle towards the ground, maintaining a flat back and a neutral spine. Throughout the movement, focus on maintaining proper form by keeping your core tight and your shoulders square. Your non-weight-bearing leg should act as a counterbalance, helping you maintain stability. As you reach your maximum stretch, pause for a moment, and then engage your glutes and hamstrings to return to the starting position. Remember to perform an equal number of repetitions on each leg to ensure bilateral balance and muscle development. Incorporate this exercise into your lower body workout routine to enhance your strength, stability, and overall athleticism. As always, start with lighter weights and gradually increase as you become more comfortable and confident with the movement. Note: If you don't have a suitable weighted object like a bottle, you can also use a dumbbell or a kettlebell to add resistance to the exercise.


  • Start by standing tall with your feet hip-width apart and hold a bottle in one hand.
  • Engage your core and keep a slight bend in your supporting knee.
  • Begin the movement by hinging at your hips and slowly lifting one leg off the ground, extending it straight behind you.
  • At the same time, lower your torso forward, maintaining a straight back and keeping the bottle close to your standing leg.
  • Continue lowering the bottle until you feel a stretch in your hamstring.
  • Pause for a moment and then slowly return to the starting position by squeezing your glutes and driving through your standing heel.
  • Repeat the movement for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Start with a lighter weight to practice balance and stability before increasing the weight.
  • Keep your core engaged throughout the movement to maintain stability.
  • Focus on maintaining a neutral spine by keeping your chest lifted.
  • Keep your shoulder blades pulled back and down to maintain good posture.
  • Remember to breathe throughout the exercise. Inhale during the lowering phase and exhale during the lifting phase.
  • Gently hinge at the hips while keeping your back straight, avoiding any rounding or arching.
  • Keep your standing leg slightly bent to reduce strain on the knee.
  • Aim for a slow and controlled movement to maximize muscle activation and minimize risk of injury.
  • Increase the weight gradually as you become more comfortable and confident with the exercise.
  • Practice good form and technique to ensure optimal results and prevent injuries.

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