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Exercise guide
Single Leg Romanian Deadlift
A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · gluteus medius
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand on one leg holding a dumbbell in each hand in front of your thighs.
- Keep a slight bend in the standing knee.
- Hinge at the hip while extending the free leg behind you.
- Lower the dumbbells along your standing leg until you feel a hamstring stretch.
- Drive through the heel to return to upright.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your hips square to the floor as you hinge.
- Fix your eyes on a spot ahead to help balance.
- Reach the rear heel straight back rather than letting the leg swing wide.