Strength

Single Leg Dumbbell Romanian Deadlift

Single Leg Dumbbell Romanian Deadlift strengthens hamstrings, glutes, and core muscles. It enhances balance and stability while promoting muscular balance by individually targeting each leg.
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Single Leg Dumbbell Romanian Deadlift instructions
Step-by-step instructions
1
Start by standing straight, feet hip-width apart, holding a dumbbell in your right hand.
2
Lift your right foot slightly off the ground, balancing on your left foot.
3
Bend at the hips, not the waist, allowing your right leg to extend back and your right arm to hang down in front of you.
4
Lower the weight as far as you can, ideally until you feel a stretch in your left hamstring, keeping the back straight and chest out.
5
Return to the upright balanced position, then repeat the movement for the desired number of reps.
Start by standing straight, feet hip-width apart, holding a dumbbell in your right hand.
Lift your right foot slightly off the ground, balancing on your left foot.
Bend at the hips, not the waist, allowing your right leg to extend back and your right arm to hang down in front of you.
Lower the weight as far as you can, ideally until you feel a stretch in your left hamstring, keeping the back straight and chest out.
Return to the upright balanced position, then repeat the movement for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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