Single Leg Romanian Deadlift (Dumbbell)

How to do it

1. Stand on one leg holding a dumbbell in the hand opposite your standing leg.
2. Keep a slight bend in your standing knee.
3. Hinge at the hip, sending your free leg straight back behind you.
4. Lower until your torso is near parallel to the floor, keeping your back flat.
5. Squeeze your glute and stand tall.

Key cues

• Soft standing knee
• Free leg in line with your torso
• Hips stay square
• Arm hangs straight, bell close

Common mistakes

• Opening your hip so the free leg swings out to the side
• Rounding your back as you reach down
• Bending the standing knee more and more into a squat
• Losing balance by letting the weight drift forward

Muscles worked

Primary

Glutes, lower back and hamstrings

Secondary

Adductors, traps and forearms

Equipment

Dumbbell.

Variations

• Single Leg Romanian Deadlift

  Dumbbell · Glutes, lower back · Hinge

References

1. ACE: Single-arm Single-leg Romanian Deadlift
2. BarBend: Single-Leg Romanian Deadlift
3. StrengthLog: Single-Leg Romanian Deadlift