About this exercise
The single-leg Romanian deadlift strengthens the hamstrings and glutes while challenging balance and core stability through a unilateral hip hinge.
Dumbbell Single Leg Romanian Deadlift
Step by step instructions, muscle activation and variants for the Dumbbell Single Leg Romanian Deadlift.
HardHamstrings
How to Perform
- Stand on one leg holding a dumbbell in the opposite hand, with a slight bend in the standing knee
- Hinge at your hips and lower the dumbbell toward the floor while extending the free leg straight behind you
- Keep your back flat and your hips level as your torso and rear leg form a straight line
- Lower until you feel a stretch in the hamstring of the standing leg
- Drive through the standing heel and squeeze your glutes to return to standing
- Complete all reps, then switch legs
Muscle Activation
Primary
Hamstrings
Secondary
GlutesCore
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Single Leg Romanian Deadlift
The Dumbbell 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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