Single-Leg Romanian Deadlift
A unilateral hip-hinge exercise that builds hamstring and glute strength while challenging balance.
Equipment: Dumbbells
How to do it
- 1Hold a dumbbell in one or both hands and stand tall on one leg with a slight bend in the knee.
- 2Hinge forward at the hips, letting your free leg extend straight back behind you as your torso lowers toward the floor.
- 3Keep your standing knee softly bent and your spine neutral, lowering only until your torso is roughly parallel to the floor or as far as you can go without rounding your back.
- 4Squeeze your glute and hamstring to drive your hips forward and return to standing, bringing your back leg back in line with the front.
Common mistakes
- Rounding the lower back to chase more range of motion instead of stopping once control is lost.
- Letting the hips rotate open instead of keeping them square to the floor throughout the movement.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Single-Leg Romanian Deadlift safe for beginners?
The Single-Leg Romanian Deadlift is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, the Dumbbell Romanian Deadlift builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Dumbbell Romanian DeadliftWhat muscles does the Single-Leg Romanian Deadlift work?
The primary mover is your hamstrings. As a legs movement, it also involves your glutes and lower back.
What can I substitute if I don't have dumbbells for the Single-Leg Romanian Deadlift?
The Romanian Deadlift trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.