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Single-Leg Dumbbell Romanian Deadlift (Deficit) 9s · no sound

Single-Leg Dumbbell Romanian Deadlift (Deficit)

A single-leg Romanian deadlift from a raised platform, adding range at the bottom of the hinge under load.

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

  1. Set a stable platform one to three inches high and stand on it with one foot.
  2. Hold a dumbbell and shift your weight onto the standing leg.
  3. Soften the standing knee and set your shoulders back.
  4. Push the hip back and let the free leg extend behind you.
  5. Lower the dumbbell past the level of the platform, keeping the hips level.
  6. Drive the hip forward to stand, then finish the set and switch sides.

Common mistakes

  • Using a platform so tall that the back rounds before the hamstring reaches its limit.
  • Letting the free hip rotate open, which turns the hinge into a rotation.
  • Standing on an unstable riser, which makes balance rather than the hamstring the limit.
  • Keeping the same load as the flat version, which is heavier through the added range.

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 (Deficit) 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 (Deficit)?
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 (Deficit) 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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