Single-Leg Romanian Deadlift
A hip hinge on one leg with a dumbbell in the opposite hand, loading the hamstrings and glutes while the hip works to keep the pelvis level. Choose it to train each side on its own with light weights; beginners can learn it with no weight at all.
Updated
Primary muscles: Hamstrings, Glutes. Supporting muscles: Abductors, Lower Back, Core. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand on one leg with a soft knee, holding a dumbbell in the opposite hand if you use one.
- Brace the core and pull the shoulders down and back.
- Hinge at the hips while the free leg reaches straight back in line with your torso, toes pointing at the floor and hips square.
- Lower the dumbbell or your hand close to the standing shin until the hamstring is stretched.
- Drive the hip forward through the standing heel to return to tall standing.
- Squeeze the glute at the top and finish all reps before switching legs.
Watch for
- Hips rotating open as the free leg rises.
- Lower back rounding to reach deeper.
- Standing knee bending into a squat.
Breathing
Inhale and brace before the hinge, exhale as you stand back up.
Tip
Learn it with no weight and a fingertip on a wall, then add the dumbbell once your balance holds.
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