Legs · Compound

Single-Leg Romanian Deadlift

A one-leg hinge that builds hamstring strength and hip stability.

MAIN MUSCLE
Hamstrings, Glutes
ALSO WORKS
Glute medius, Core
EQUIPMENT
Dumbbell, Kettlebell
LEVEL
Intermediate
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand on one leg holding a dumbbell in the opposite hand.

  2. Hinge forward while the free leg extends straight behind you.

  3. Lower until the torso is nearly parallel, keeping hips square.

  4. Drive the standing hip forward to return upright.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Single-Leg Romanian Deadlift work?

The main muscle is Hamstrings, Glutes. It also works Glute medius, Core.

How many reps should I do?

FORGE suggests 8-12 reps for Single-Leg Romanian Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Leg Romanian Deadlift?

These train the same muscles: Dumbbell Romanian Deadlift, Romanian Deadlift, Bulgarian Split Squat.