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IntermediateLegsDumbbellCompound

Single-Leg Romanian Deadlift

A unilateral hip-hinge exercise that develops hamstring flexibility, glute strength, and single-leg balance.

Single-Leg Romanian Deadlift demonstration

Visual demonstration — Single-Leg Romanian Deadlift

Muscles Worked

Hamstrings (Primary)GlutesCoreErector Spinae

Step-by-Step Instructions

  1. 1Stand on one leg holding a dumbbell or kettlebell
  2. 2Hinge at the hip, extending the free leg straight behind you
  3. 3Lower the weight toward the floor while keeping your back flat
  4. 4Go as low as your flexibility allows
  5. 5Drive hips forward to return to standing, squeezing the glute

Training Recommendations

Strength
Sets3-4
Reps5-6 per leg
Rest90-120 sec
Hypertrophy
Sets3
Reps8-12 per leg
Rest60-90 sec
Endurance
Sets2-3
Reps12-15 per leg
Rest45-60 sec

Tips & Variations

  • Keep the working leg slightly bent
  • Focus on balance—it's okay to use a wall initially
  • Think of your body as a seesaw pivoting at the hip

Common Mistakes to Avoid

  • Rounding the back
  • Opening the hips (rotating)
  • Not keeping a slight knee bend

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