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Exercise guide
One-Arm Single-Leg Dumbbell Romanian Deadlift
A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · forearm flexors · gluteus medius · obliques
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Stand on one leg holding a dumbbell in the opposite hand.
- Free arm out to the side for balance, free leg hovering just off the floor.
- Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance.
- Keep the hips square to the floor — do not open them to the side.
- Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch.
- Drive the hip forward to return to standing under control.
- Complete all reps on one side, then switch.
Technique cues and common mistakes
- Start lighter than you think — balance and anti-rotation demands are the limit, not hamstring strength.
- If you rotate open, pause and reset; a shorter clean ROM beats a full ROM with rotation.
- Eyes on a fixed spot on the floor a few feet in front helps balance.