HyperBody
Exercise library · Legs

Single-Leg Romanian Deadlift.

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

IntermediateDumbbells
Single-Leg Romanian Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings · Glutes
Secondary
Lower back
The play-by-play

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

What separates good from great

Pro cues.

  • Keep the hips square to the floor

  • Move slowly to maintain balance

  • Keep a flat back throughout