About this exercise
A unilateral hip-hinge exercise where the dumbbell is held in the same hand as the standing leg (ipsilateral), increasing the demand on the hip stabilizers and hamstrings while also challenging balance and core control.
Dumbbell Same-Side Single Leg Romanian Deadlift
Step by step instructions, muscle activation and variants for the Dumbbell Same-Side Single Leg Romanian Deadlift.
MediumGlutesHamstrings
How to Perform
- Stand on your right foot holding a dumbbell in your right hand at your side
- Maintain a slight bend in the standing knee and brace your core
- Hinge forward at the hips, sending your left leg straight back and lowering the dumbbell toward the floor
- Keep your back flat and the dumbbell close to your standing leg throughout the descent
- Lower until you feel a strong stretch in the right hamstring, or until your torso is parallel to the floor
- Drive through the right heel and squeeze the glute to return to the upright position
- Complete all reps on one side before switching to the left leg and left hand
Muscle Activation
Primary
GlutesHamstrings
Secondary
CoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Same-Side Single Leg Romanian Deadlift
The Dumbbell Same-Side Single Leg Romanian Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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