Hamstrings & Glutes Intermediate

Single-Leg Romanian Deadlift

  • Hamstrings
  • Glutes
  • Core
  • Spinal Erectors

Dumbbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand on one leg with a soft knee and a dumbbell in the opposite hand.

  2. Send your hips backward as the free leg reaches behind you.

  3. Lower the weight close to the standing leg while keeping the pelvis facing the floor.

  4. Bring the hips forward to stand, using a light hand support if balance limits control.

Key cues

  • Keep the hips square.
  • Reach back with the free heel.
  • Use a short range before adding depth.

Common mistakes

  • Opening the pelvis to the side.
  • Rounding down to reach the floor.
  • Locking the standing knee rigidly.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.