Single-Leg Dumbbell Romanian Deadlift
A single-leg hip hinge with a dumbbell, loading one hamstring and glute while the free leg extends behind.
How to do it
- Hold a dumbbell and stand with your weight on one leg.
- Soften the standing knee and set your shoulders back.
- Push the standing hip back and let the free leg extend behind you.
- Lower the dumbbell along the standing leg to about mid-shin.
- Keep the hips level and the spine long throughout the descent.
- Drive the standing hip forward to stand, then switch sides.
Key technique cue
Keep the hips level, free leg reaching back in line with the spine — don't open the pelvis.
Common mistakes
- ✕ Letting the free hip rotate open, which turns the hinge into a twist.
- ✕ Rounding the back to reach the floor, which loads the spine instead of the hamstring.
- ✕ Bending the standing knee as you descend, which converts the hinge into a squat.
- ✕ Going too heavy too soon, so balance fails before the hamstring is trained.
Benefits
- ✓ Loads one hamstring and glute at a time, exposing side to side differences.
- ✓ Trains hip and trunk stability alongside the hinge itself.
- ✓ Needs only one dumbbell, so it works in minimal equipment settings.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Single-Leg Dumbbell Romanian Deadlift
- Dumbbell Cross Body Romanian Deadlift
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Step 4
About the exercise
The single-leg Romanian deadlift stands on one leg with a soft knee and hinges at the hip while the free leg extends straight back as a counterweight. The dumbbell tracks down the standing leg to about mid-shin, then the hip drives forward to stand. All of the hinge is taken by one hamstring and glute, and the lateral hip and trunk work constantly to stop the pelvis rotating open. It grades as an advanced hinge, with the kickstand version serving as the intermediate step toward it, because balance rather than strength is usually the limiting factor. Pelvis position is the whole point of the movement.
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