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Single-Leg Romanian Deadlift

Single-Leg Romanian Deadlift trains 6 of the 18 muscle groups Full Coverage tracks: Hamstrings 85%, Glutes 60%, Lower back / erectors 40%, Abs 25%, Forearms 25%, Calves 20%.

Backbone movement Level: Intermediate Dumbbells Pull Easy on the kneesEasy on the shoulders

Single-Leg Romanian Deadlift - Start position
Start position
Single-Leg Romanian Deadlift - Finish position
Finish position

How to do it

  1. Hold one dumbbell in the hand opposite your standing leg.
  2. Shift your weight onto one leg, soften that knee.
  3. Hinge forward, letting the free leg rise behind you as a counterweight.
  4. Lower until your torso and back leg form a straight line, then stand.
  5. 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.

Light Main

How it compares

Compared with the Romanian Deadlift, it loads Lower back / erectors 30 points lower, Abs 25 points higher, Calves 20 points higher. It needs Dumbbells where the other uses Barbell. Compared with the Step-Ups, it loads Quads 85 points lower, Hamstrings 50 points higher, Lower back / erectors 40 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

Other exercises for the Hamstrings

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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