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Last updated March 5, 2026
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HamstringsglutesLower back
Romanian Deadlift - Single Leg (Dumbbell)
Stand on one leg holding a dumbbell. Hinge at the hips, lowering the weight while extending the free leg behind you.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstringsglutes (max)
Secondary
lower backdeep abs / coreside glutes (med)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand on your left foot holding a dumbbell in your right hand (contralateral loading).
- Slightly bend the standing knee and brace your core.
- Keep your shoulders square and back flat.
- Step 2Execution
- Hinge at the hips, sending your right leg straight back as a counterbalance.
- Lower the dumbbell along the line of your standing leg.
- Maintain a neutral spine throughout the descent.
- Stop when you feel a strong stretch in the hamstring.
- Step 3Return
- Squeeze the glute of the standing leg to drive back up.
- Control the movement and avoid wobbling.
- Complete all reps, then switch sides.