Single-Leg Romanian Deadlift
How to do it
- Hold one dumbbell in the hand opposite your standing leg.
- Shift your weight onto one leg, soften that knee.
- Hinge forward, letting the free leg rise behind you as a counterweight.
- Lower until your torso and back leg form a straight line, then stand.
- Keep your hips level - if the free hip opens toward the ceiling, you are rotating, not hinging.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Hamstrings 85%
- Glutes 60%
- Lower back / erectors 40%
- Abs 25%
- Forearms 25%
- Calves 20%
Other ways to train this
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Romanian Deadlift
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Dumbbell Stiff-Leg Deadlift
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Good Morning
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Smith Machine RDL
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Conventional Deadlift
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Cable Pull-Through
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Back Extension
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Kettlebell Swing
-
Band Good Morning
-
Sumo Deadlift
Photos and form cues from free-exercise-db, released into the public domain.
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