Single-leg dumbbell Romanian deadlift: How to Do It, Muscles Worked

Step by step

Stand on one leg with a dumbbell in the opposite hand.
Hinge forward, sending the free leg straight back.
Keep your hips level, then squeeze your glute to rise.

What you should feel

A stretch in the hamstring and a squeeze in the glute of your standing leg. Your lower back should not pinch or twist.

Common mistake

Opening the hips toward the side and losing balance; point your hips at the floor and touch a wall or support with your free hand if needed.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Hamstrings Glutes

Helps

Lower back Abs Forearms

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Romanian deadliftHamstrings, Glutes

Leg curlHamstrings

Good morningHamstrings, Glutes

Smith machine stiff-leg deadliftHamstrings, Glutes

Band good morningHamstrings, Glutes

Lying leg curlHamstrings

Questions

What muscles does the single-leg dumbbell Romanian deadlift work?

Single-leg dumbbell Romanian deadlift mainly works your hamstrings and glutes. It also helps your lower back, abs, and forearms.

Can I do the single-leg dumbbell Romanian deadlift at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the single-leg dumbbell Romanian deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Single-leg dumbbell Romanian deadlift