Dumbbell Single-Leg Romanian Deadlift
Hinge, dumbbell, hamstrings and glutes
The single leg Romanian deadlift hinges forward on one leg while the other leg reaches back, with a dumbbell in each hand. It trains the hamstrings and glutes of the standing leg and asks a lot of balance. It suits anyone who wants stronger hamstrings and steadier hips.
Setting up
- Stand tall with a dumbbell in each hand at the sides.
- Shift the weight onto one leg with a soft knee.
- Start light; balance is the first limit.
How to do a dumbbell single-leg Romanian deadlift
- Push the hips back and tip the torso forward as the free leg reaches back.
- Keep the hips square to the floor and the back flat.
- Lower the dumbbells toward the floor until the hamstring of the standing leg is stretched.
- Drive the hips forward to stand tall on one leg.
- Finish the reps, then switch legs.
Breathing. Breathe in as you hinge forward and breathe out as you stand.
Muscles worked
- Mainly
- Hamstrings and glutes
- Also
- Lower back and adductors
Common mistakes
- Hips turning open. Square hips keep the work on one side, so point the back toes at the floor.
- Rounding the back to reach lower. Depth comes from the hips, so stop where the back would round.
- Bending the standing knee into a squat. Then the quads take over, so keep only a soft bend.
Guide
Guide