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

Primary and secondary muscle groups targeted by this movement.

HamstringsGlutes (max)

Lower BackDeep Abs / CoreSide Glutes (med)

What you need and how to position yourself before starting.

Dumbbell

Unilateral

Standing

repsweight

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.

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