Single Leg Romanian Deadlift

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Hamstring, Gluteus Maximus
Secondary Muscles	Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Hamstring, Gluteus Maximus

Secondary Muscles

Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Single Leg Romanian Deadlift Average Weight [1RM]

Level
Beg.	6 kg (13 lb)	11 kg (23 lb)
Nov.	23 kg (51 lb)	19 kg (42 lb)
Int.	53 kg (116 lb)	31 kg (67 lb)
Adv.	95 kg (208 lb)	45 kg (99 lb)
Pro	146 kg (321 lb)	61 kg (135 lb)

Level

Beg.

6 kg
(13 lb)

11 kg
(23 lb)

Nov.

23 kg
(51 lb)

19 kg
(42 lb)

Int.

53 kg
(116 lb)

31 kg
(67 lb)

Adv.

95 kg
(208 lb)

45 kg
(99 lb)

Pro

146 kg
(321 lb)

61 kg
(135 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Single Leg Romanian Deadlift Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	17	58	124	210
120	2	22	68	138	228
130	4	28	78	152	246
140	6	34	88	166	263
150	9	40	97	179	280
160	12	47	107	192	295
170	15	53	116	204	311
180	19	59	125	216	325
190	22	65	134	228	340
200	26	71	143	239	354
210	30	77	151	250	367
220	33	83	160	261	380
230	37	89	168	271	393
240	41	95	176	281	405
250	45	101	184	291	417
260	49	107	192	301	429
270	53	113	199	311	440
280	57	118	207	320	451
290	60	124	214	329	462
300	64	129	221	338	473
310	68	135	229	347	483

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	43	99	177	273
20	13	50	113	203	313
25	13	51	116	208	321
30	13	51	116	208	321
35	13	51	116	208	321
40	13	51	116	208	321
45	13	48	110	198	304
50	12	45	104	186	286
55	11	42	96	172	264
60	10	38	87	157	241
65	9	35	79	141	218
70	8	31	71	127	196
75	7	28	63	114	175
80	7	25	57	102	156
85	6	22	51	91	140
90	5	20	46	82	126

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	16	32	54	82	114
100	18	34	57	86	118
110	19	36	60	89	123
120	21	39	63	93	127
130	22	41	65	96	130
140	24	43	68	99	134
150	25	44	70	102	137
160	27	46	72	104	140
170	28	48	74	107	143
180	29	50	76	109	146
190	30	51	78	112	149
200	32	53	80	114	151
210	33	54	82	116	154
220	34	55	84	118	156
230	35	57	86	120	158
240	36	58	87	122	161
250	37	59	89	124	163
260	38	61	90	126	165

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	36	57	84	115
20	23	41	66	97	131
25	23	42	67	99	135
30	23	42	67	99	135
35	23	42	67	99	135
40	23	42	67	99	135
45	22	40	64	94	128
50	21	37	60	88	120
55	19	35	56	82	111
60	17	32	51	74	101
65	16	29	46	67	92
70	14	26	41	60	82
75	13	23	37	54	73
80	11	20	33	48	66
85	10	18	29	43	59
90	9	17	27	39	53

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Single Leg Romanian Deadlift

Muscles Activated

Single Leg Romanian Deadlift Average Weight [1RM]

Single Leg Romanian Deadlift Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	17	58	124	210
120	2	22	68	138	228
130	4	28	78	152	246
140	6	34	88	166	263
150	9	40	97	179	280
160	12	47	107	192	295
170	15	53	116	204	311
180	19	59	125	216	325
190	22	65	134	228	340
200	26	71	143	239	354
210	30	77	151	250	367
220	33	83	160	261	380
230	37	89	168	271	393
240	41	95	176	281	405
250	45	101	184	291	417
260	49	107	192	301	429
270	53	113	199	311	440
280	57	118	207	320	451
290	60	124	214	329	462
300	64	129	221	338	473
310	68	135	229	347	483

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	43	99	177	273
20	13	50	113	203	313
25	13	51	116	208	321
30	13	51	116	208	321
35	13	51	116	208	321
40	13	51	116	208	321
45	13	48	110	198	304
50	12	45	104	186	286
55	11	42	96	172	264
60	10	38	87	157	241
65	9	35	79	141	218
70	8	31	71	127	196
75	7	28	63	114	175
80	7	25	57	102	156
85	6	22	51	91	140
90	5	20	46	82	126

BW	Beg.	Nov.	Int.	Adv.	Pro
90	16	32	54	82	114
100	18	34	57	86	118
110	19	36	60	89	123
120	21	39	63	93	127
130	22	41	65	96	130
140	24	43	68	99	134
150	25	44	70	102	137
160	27	46	72	104	140
170	28	48	74	107	143
180	29	50	76	109	146
190	30	51	78	112	149
200	32	53	80	114	151
210	33	54	82	116	154
220	34	55	84	118	156
230	35	57	86	120	158
240	36	58	87	122	161
250	37	59	89	124	163
260	38	61	90	126	165

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	36	57	84	115
20	23	41	66	97	131
25	23	42	67	99	135
30	23	42	67	99	135
35	23	42	67	99	135
40	23	42	67	99	135
45	22	40	64	94	128
50	21	37	60	88	120
55	19	35	56	82	111
60	17	32	51	74	101
65	16	29	46	67	92
70	14	26	41	60	82
75	13	23	37	54	73
80	11	20	33	48	66
85	10	18	29	43	59
90	9	17	27	39	53

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	17	58	124	210
120	2	22	68	138	228
130	4	28	78	152	246
140	6	34	88	166	263
150	9	40	97	179	280
160	12	47	107	192	295
170	15	53	116	204	311
180	19	59	125	216	325
190	22	65	134	228	340
200	26	71	143	239	354
210	30	77	151	250	367
220	33	83	160	261	380
230	37	89	168	271	393
240	41	95	176	281	405
250	45	101	184	291	417
260	49	107	192	301	429
270	53	113	199	311	440
280	57	118	207	320	451
290	60	124	214	329	462
300	64	129	221	338	473
310	68	135	229	347	483

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	43	99	177	273
20	13	50	113	203	313
25	13	51	116	208	321
30	13	51	116	208	321
35	13	51	116	208	321
40	13	51	116	208	321
45	13	48	110	198	304
50	12	45	104	186	286
55	11	42	96	172	264
60	10	38	87	157	241
65	9	35	79	141	218
70	8	31	71	127	196
75	7	28	63	114	175
80	7	25	57	102	156
85	6	22	51	91	140
90	5	20	46	82	126

BW	Beg.	Nov.	Int.	Adv.	Pro
90	16	32	54	82	114
100	18	34	57	86	118
110	19	36	60	89	123
120	21	39	63	93	127
130	22	41	65	96	130
140	24	43	68	99	134
150	25	44	70	102	137
160	27	46	72	104	140
170	28	48	74	107	143
180	29	50	76	109	146
190	30	51	78	112	149
200	32	53	80	114	151
210	33	54	82	116	154
220	34	55	84	118	156
230	35	57	86	120	158
240	36	58	87	122	161
250	37	59	89	124	163
260	38	61	90	126	165

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	36	57	84	115
20	23	41	66	97	131
25	23	42	67	99	135
30	23	42	67	99	135
35	23	42	67	99	135
40	23	42	67	99	135
45	22	40	64	94	128
50	21	37	60	88	120
55	19	35	56	82	111
60	17	32	51	74	101
65	16	29	46	67	92
70	14	26	41	60	82
75	13	23	37	54	73
80	11	20	33	48	66
85	10	18	29	43	59
90	9	17	27	39	53

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	17	58	124	210
120	2	22	68	138	228
130	4	28	78	152	246
140	6	34	88	166	263
150	9	40	97	179	280
160	12	47	107	192	295
170	15	53	116	204	311
180	19	59	125	216	325
190	22	65	134	228	340
200	26	71	143	239	354
210	30	77	151	250	367
220	33	83	160	261	380
230	37	89	168	271	393
240	41	95	176	281	405
250	45	101	184	291	417
260	49	107	192	301	429
270	53	113	199	311	440
280	57	118	207	320	451
290	60	124	214	329	462
300	64	129	221	338	473
310	68	135	229	347	483

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	43	99	177	273
20	13	50	113	203	313
25	13	51	116	208	321
30	13	51	116	208	321
35	13	51	116	208	321
40	13	51	116	208	321
45	13	48	110	198	304
50	12	45	104	186	286
55	11	42	96	172	264
60	10	38	87	157	241
65	9	35	79	141	218
70	8	31	71	127	196
75	7	28	63	114	175
80	7	25	57	102	156
85	6	22	51	91	140
90	5	20	46	82	126

BW	Beg.	Nov.	Int.	Adv.	Pro
90	16	32	54	82	114
100	18	34	57	86	118
110	19	36	60	89	123
120	21	39	63	93	127
130	22	41	65	96	130
140	24	43	68	99	134
150	25	44	70	102	137
160	27	46	72	104	140
170	28	48	74	107	143
180	29	50	76	109	146
190	30	51	78	112	149
200	32	53	80	114	151
210	33	54	82	116	154
220	34	55	84	118	156
230	35	57	86	120	158
240	36	58	87	122	161
250	37	59	89	124	163
260	38	61	90	126	165

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	36	57	84	115
20	23	41	66	97	131
25	23	42	67	99	135
30	23	42	67	99	135
35	23	42	67	99	135
40	23	42	67	99	135
45	22	40	64	94	128
50	21	37	60	88	120
55	19	35	56	82	111
60	17	32	51	74	101
65	16	29	46	67	92
70	14	26	41	60	82
75	13	23	37	54	73
80	11	20	33	48	66
85	10	18	29	43	59
90	9	17	27	39	53