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
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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