Exercises
Single-Leg Romanian Deadlift form guide
Hamstrings and glutes (one leg)HomeGymDumbbells

Single-Leg Romanian Deadlift

Works your hamstrings and glutes with help from core, lower back.

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A few questions, about a minute. No account needed.

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How to do it

  1. 1Stand on one leg with a soft knee, a dumbbell in each hand.
  2. 2Hinge forward at the hip while the free leg lifts straight behind you.
  3. 3Lower until your torso is nearly parallel to the floor and you feel a hamstring stretch.
  4. 4Drive the hip forward to stand. Finish all reps, then switch legs.

Muscles worked

Front
Back
HamstringsGlutesCoreLower back

Get it right

  • Hips stay square to the floor
  • Back flat, body moves like a seesaw
  • Dumbbell close to the leg

Avoid this

  • Opening the hip to the side
  • Rounding the back
  • Bending the standing knee into a squat