Single-Leg Romanian Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Hold a dumbbell in the hand opposite to the standing leg, keeping the spine neutral and the core engaged.
• Micro-bend the knee of the standing leg and hinge forward from the hips while extending the free leg straight behind you.
• Lower the dumbbell straight down close to your shin, keeping your hips square to the ground.
• Drive through the heel of the standing foot to return to the upright position, squeezing the glute at the top.

Common mistakes

• Rounding the lower back as the dumbbell is lowered toward the floor.
• Rotating the hips outward instead of keeping them level and square to the ground.
• Reaching too far forward with the dumbbell, which puts unnecessary strain on the lower back.

Frequently asked questions

Which hand should hold the dumbbell during this exercise?

Hold the dumbbell in the hand opposite the working leg to improve balance and better engage the glutes.

How far down should I lower the dumbbell?

Lower the dumbbell only until you feel a deep stretch in the hamstring of the standing leg, which is usually around mid-shin level.

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