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Related variationDumbbell Rear Foot Elevated Romanian Deadlift
Harder progressionSingle-Leg Romanian Deadlift
Related variationBody Weight Rear Foot Elevated Romanian Deadlift
Related variationDumbbell Suitcase Reverse Lunge to Single Leg Romanian DeadliftRelated variationSmith One Leg DeadliftRelated variationCable Standing Single Leg RDL with RowOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hold one dumbbell in the assigned hand and place the other hand lightly on a stable support for balance.
- 02Shift your weight onto the working leg, soften its knee, and let the free leg reach behind you.
- 03Push the hips backward and hinge forward with a long spine while the dumbbell travels toward the working foot.
- 04Stop when the standing-leg hamstring is well loaded and the hips can still remain square to the floor.
- 05Drive the working hip forward to stand tall, using the support only lightly, and reset your balance before repeating.
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Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Related variationDumbbell Rear Foot Elevated Romanian DeadliftHarder progressionSingle-Leg Romanian DeadliftRelated variationBody Weight Rear Foot Elevated Romanian DeadliftRelated variationDumbbell Suitcase Reverse Lunge to Single Leg Romanian DeadliftRelated variationSmith One Leg DeadliftRelated variationCable Standing Single Leg RDL with RowKeep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteBand Single-Leg Romanian Deadlift with Single-Arm Row
Comparable substituteAlternating Dumbbell Forward Lunge
Comparable substituteAssisted Cossack Squat
Comparable substituteMedicine Ball Split Squat
Comparable substituteBarbell Reverse Lunge
Comparable substituteAlternating Safety Bar Reverse Lunge
Comparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeUse this exercise in a plan