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Hamstrings · Intermediate

Single-Leg Romanian Deadlift

Single-leg hinge for hamstrings, glutes, and balance.

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Single-Leg Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsCoreGlutes

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand on your left leg holding a dumbbell in your right hand beside your thigh.
  2. 02Soften your left knee, brace your trunk, and begin hinging from your left hip.
  3. 03Lower the dumbbell toward your left foot as your right leg extends behind you and your hips stay square.
  4. 04Stop when your left hamstring limits the range or your neutral spine and balance begin to change.
  5. 05Drive through your left foot to stand, complete the set, and switch sides and hands.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBody Weight Rear Foot Elevated Romanian DeadliftEasier regressionDumbbell Single Leg Hand Supported Romanian DeadliftHarder progressionDumbbell Suitcase Reverse Lunge to Single Leg Romanian DeadliftRelated variationSmith One Leg DeadliftHarder progressionCable Standing Single Leg RDL with RowRelated variationDumbbell Rear Foot Elevated Romanian Deadlift

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

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