Dumbbell Single-Leg Romanian Deadlift
Hinge · hamstrings · intermediate
Start
FinishHow to do it
Hold a dumbbell in the hand opposite the standing leg, hinge over that leg letting the free leg extend straight behind until the dumbbell reaches mid-shin, then drive the hips forward to stand.
Muscles worked
Primary: hamstrings · Also works: glutes, core
Equipment
Dumbbells
Common mistakes
- Letting the loaded shoulder drop and the spine twist toward the dumbbell
- Letting the free leg drift out to the side instead of staying in line with the torso
- Standing up by yanking with the lower back rather than pushing the hips through
Variations
- Dumbbell in the same-side hand for a different balance demand
- Rear foot lightly grazing the floor as a kickstand
Can't do this one? Swap it for
- Single-Leg Romanian Deadlift
- Kettlebell Single-Leg Deadlift
- Dumbbell Romanian Deadlift
- Band Single-Leg Romanian Deadlift
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Conventional Deadlifthamstrings
- Dumbbell Romanian Deadlifthamstrings
- Downward-Facing Doghamstrings
- Seated Forward Foldhamstrings
- Lying Leg Curlhamstrings
- Nordic Hamstring Curlhamstrings
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