Strength Training · Bodybuilding
Dumbbell Single-Leg Romanian Deadlift
The dumbbell single-leg Romanian deadlift is a one-leg hip hinge that trains your glutes and hamstrings while challenging balance and hip control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Hold a dumbbell at your side in the hand opposite your working leg.
- Balance on your working foot with your free foot off the floor.
- Bend your standing knee slightly.
- Hinge forward at your hips with your free leg extending behind you.
- Lower your torso until you feel a stretch in your standing leg’s hamstrings.
- Return to standing by driving your working hip forward.
Form cues
- Brace your stomach before you move.
- Keep your whole standing foot planted.
- Keep your neck in line with your back.
Common mistakes
- Opening your hips sidewaysKeep both hip bones pointing toward the floor as you lower.
- Reaching the dumbbell forwardLet the weight hang close to your standing leg rather than reaching away from it.
- Rounding your back for extra depthShorten the lowering range to what you can control with your back’s natural curves unchanged.
- Turning the hinge into a squatKeep your knee angle nearly constant while your hips move backward.
Safety
Excessive load or forcing the bottom position can strain your hamstrings or lower back. Losing balance while holding the dumbbell can cause a fall or dropped weight.
- Practice with a light dumbbell before increasing the load.
- Use your free hand for fingertip support on a stable surface if balance limits you.
- Keep the floor around you clear of weights and other obstacles.
- End the set when fatigue makes the movement difficult to control.
If you have ongoing back, hip, or hamstring pain, or significant balance problems, get advice from a physiotherapist before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Start with your less steady side and match its repetitions on the other side.