Single-Leg Dumbbell Romanian Deadlift

How to perform the Single-Leg Dumbbell Romanian Deadlift

1. Hold a dumbbell in one or both hands and stand on one leg with a soft knee.
2. Hinge at the standing hip, letting the dumbbell travel down the front of the standing leg.
3. Extend the free leg back to counterbalance as the torso lowers toward parallel with the floor.
4. Keep the dumbbell close to the leg and the hips square so the load stays on the hamstring.
5. Lower until you feel a strong stretch, holding the flat back, then reverse the hinge.
6. Drive the standing hip forward to stand tall, controlling the dumbbell the whole way up.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the loaded dumbbell pull the shoulders forward and round the upper back.
• •Rotating the pelvis open under load instead of keeping the hips level.
• •Using a dumbbell so heavy that balance fails before the hamstring is worked.
• •Bending the standing knee into a squat rather than hinging at the hip.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.