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Single-Leg Dumbbell Romanian Deadlift 10s · no sound

Single-Leg Dumbbell Romanian Deadlift

A single-leg hip hinge with a dumbbell, loading one hamstring and glute while the free leg extends behind.

Primary muscle
Glutes, Hamstrings
Equipment
Dumbbell
Difficulty
Advanced
Movement
Hinge
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How to do it

  1. Hold a dumbbell and stand with your weight on one leg.
  2. Soften the standing knee and set your shoulders back.
  3. Push the standing hip back and let the free leg extend behind you.
  4. Lower the dumbbell along the standing leg to about mid-shin.
  5. Keep the hips level and the spine long throughout the descent.
  6. Drive the standing hip forward to stand, then switch sides.

Common mistakes

  • Letting the free hip rotate open, which turns the hinge into a twist.
  • Rounding the back to reach the floor, which loads the spine instead of the hamstring.
  • Bending the standing knee as you descend, which converts the hinge into a squat.
  • Going too heavy too soon, so balance fails before the hamstring is trained.

Muscles worked

Primary
GlutesHamstrings
Secondary
AbsCalves

Same movement, other equipment

Band Good Morning Intermediate Band Good Morning Glutes Resistance band Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Kettlebell Swing Intermediate Kettlebell Swing Glutes Kettlebell

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell Kickstand Dumbbell Romanian Deadlift Intermediate Kickstand Dumbbell Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Single-Leg Dumbbell Romanian Deadlift work?
Mainly the glutes and hamstrings. It also works the abs and calves.
What equipment do you need for the Single-Leg Dumbbell Romanian Deadlift?
It uses dumbbells. Without it, the Band Good Morning and the Barbell Romanian Deadlift train the same muscles the same way.
Is the Single-Leg Dumbbell Romanian Deadlift good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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