Dumbbell exercise

Single-Leg Romanian Deadlift (Dumbbell) form, muscles worked, and workout tracking

The single-leg Romanian deadlift with a dumbbell is a unilateral hip hinge in which the lifter balances on one leg and lowers the weight toward the floor while the free leg extends behind, loading the hamstring and glute of the stance leg. Lifters use it to build single-leg posterior-chain strength, hip stability, and balance, and it exposes side-to-side asymmetries that bilateral deadlifts can hide.

Single-Leg Romanian Deadlift (Dumbbell) illustration

How to do Single-Leg Romanian Deadlift (Dumbbell)

  1. 1Stand on one leg holding a dumbbell in the opposite hand, with a soft bend in the stance knee.
  2. 2Brace your core and set your shoulders back before you begin.
  3. 3Inhale as you hinge at the hip, lowering the dumbbell toward the floor while your free leg extends straight behind you as a counterweight.
  4. 4Keep your hips square to the floor and your back flat, lowering only as far as your hamstring flexibility allows.
  5. 5Exhale and drive the stance hip forward to return to standing, squeezing the glute at the top; finish all reps before switching sides.

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Track Single-Leg Romanian Deadlift (Dumbbell) in Plates

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