Exercise library
Dumbbell Single-Leg Romanian Deadlift
Hamstrings · Hinge
Generic hinge demo. Follow the steps below for this exact exercise.
HingeCompoundOne side at a time
A loaded one-legged hinge that builds hamstring strength and balance and evens out side-to-side differences.
- Difficulty
- Moderate
- Tracking
- Measured in reps
Muscles worked
HamstringsGlutesCore
Equipment
Dumbbell
How to do it
- Hold a dumbbell in one hand and stand on the opposite leg with a soft knee.
- Keeping your back flat, hinge at the hip and let the free leg extend behind you as a counterweight.
- Lower the dumbbell toward the floor until you feel a stretch in the standing hamstring.
- Squeeze the standing glute to return upright, finish the reps and switch sides.
Coaching cues
- Keep your hips square to the floor rather than opening toward the free leg.
- Use a light weight until your balance is steady for every rep.