Single-Leg Romanian Deadlift.

How to do it.

1. Step 01

   Hold a dumbbell in one or both hands

2. Step 02

   Stand on one leg with a soft knee

3. Step 03

   Hinge at the hips, extending the free leg back

4. Step 04

   Lower the weight toward the floor

5. Step 05

   Feel the hamstring stretch

6. Step 06

   Drive the hips forward to stand

Pro cues.

• Keep the hips square to the floor

• Move slowly to maintain balance

• Keep a flat back throughout

Questions, answered.

What is the Single-Leg Romanian Deadlift?

Single-leg hip hinge that builds hamstring and glute strength with balance.

What muscles does the Single-Leg Romanian Deadlift work?

The Single-Leg Romanian Deadlift primarily works your hamstrings and glutes. It also recruits your lower back as secondary movers.

What equipment do I need for the Single-Leg Romanian Deadlift?

You need dumbbells to perform the Single-Leg Romanian Deadlift.

How many sets and reps should I do for the Single-Leg Romanian Deadlift?

A typical prescription for the Single-Leg Romanian Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Single-Leg Romanian Deadlift good for beginners?

The Single-Leg Romanian Deadlift is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.