# Single Leg Romanian Deadlift (Dumbbell)

> The single-leg Romanian deadlift is a one-leg hip hinge that trains your hamstrings, glutes and balance.

Page: https://fitnessie.app/exercises/dumbbell-single-leg-romanian-deadlift/
Type: Dumbbell · Hinge
Demo video: https://fitnessie.app/demos/single-leg-romanian-deadlift-dumbbell/1e92440db00a4443.mp4

## 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](https://fitnessie.app/exercises/kickstand-romanian-deadlift/)

## References

- [ACE: Single-arm Single-leg Romanian Deadlift](https://www.acefitness.org/resources/everyone/exercise-library/127/single-arm-single-leg-romanian-dead-lift/)
- [BarBend: Single-Leg Romanian Deadlift](https://barbend.com/single-leg-romanian-deadlift/)
- [StrengthLog: Single-Leg Romanian Deadlift](https://www.strengthlog.com/single-leg-romanian-deadlift/)