Single-Leg Dumbbell Romanian Deadlift
- Advanced
- Dumbbell
The single-leg Romanian deadlift stands on one leg with a soft knee and hinges at the hip while the free leg extends straight back as a counterweight. The dumbbell tracks down the standing leg to about mid-shin, then the hip drives forward to stand. All of the hinge is taken by one hamstring and glute, and the lateral hip and trunk work constantly to stop the pelvis rotating open. It grades as an advanced hinge, with the kickstand version serving as the intermediate step toward it, because balance rather than strength is usually the limiting factor.
How to do the Single-Leg Dumbbell Romanian Deadlift
- Hold a dumbbell and stand with your weight on one leg.
- Soften the standing knee and set your shoulders back.
- Push the standing hip back and let the free leg extend behind you.
- Lower the dumbbell along the standing leg to about mid-shin.
- Keep the hips level and the spine long throughout the descent.
- Drive the standing hip forward to stand, then switch sides.
Muscles worked
- Primary:
- Hamstrings and Glutes
- Secondary:
- Core and Calves
Why train it
- Loads one hamstring and glute at a time, exposing side to side differences.
- Trains hip and trunk stability alongside the hinge itself.
- Needs only one dumbbell, so it works in minimal equipment settings.
Common mistakes
- Letting the free hip rotate open, which turns the hinge into a twist.
- Rounding the back to reach the floor, which loads the spine instead of the hamstring.
- Bending the standing knee as you descend, which converts the hinge into a squat.
- Going too heavy too soon, so balance fails before the hamstring is trained.
Frequently asked questions
What muscles does the Single-Leg Dumbbell Romanian Deadlift work?
The Single-Leg Dumbbell Romanian Deadlift trains the hamstrings and glutes as the main targets. Expect the core and calves to take some of the load as well.
What equipment do I need for the Single-Leg Dumbbell Romanian Deadlift?
Only a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Single-Leg Dumbbell Romanian Deadlift suitable for beginners?
Not as a starting point. The Single-Leg Dumbbell Romanian Deadlift is rated advanced: it asks for control under load that only comes from months of easier work, and the cost of a bad rep is higher here than it is anywhere else on this page. Build up to the Single-Leg Dumbbell Romanian Deadlift through the alternatives below.
Can I do the Single-Leg Dumbbell Romanian Deadlift at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Single-Leg Dumbbell Romanian Deadlift should I do?
Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.
What are good alternatives to the Single-Leg Dumbbell Romanian Deadlift?
Deficit Deadlift, Band Romanian Deadlift, and Good Mornings train the same primary muscles as the Single-Leg Dumbbell Romanian Deadlift. Pick whichever one matches the equipment in front of you.