How to do the Single Arm Dumbbell Single Leg Romanian Deadlift
- Stand tall, holding a dumbbell in one hand near your thigh.
- Stand on the opposite leg and push your hips back, extending the free leg behind you.
- Keep the dumbbell close to your standing leg as you lower.
- Straighten back up, driving through your planted foot to return to standing.
- Repeat all reps on one leg before switching to the other side.
Full technique — 7 steps
- Stand tall with feet hip-width apart, holding a dumbbell in one hand by your thigh.
- Shift your weight onto the opposite leg and keep a slight bend in the standing knee.
- Tighten your stomach and hinge at the hips as your free leg reaches straight behind you.
- Let the dumbbell travel close to the standing leg while keeping hips mostly square.
- Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
- Drive the standing foot into the floor and extend the hip to return upright.
- Finish tall without twisting, then complete all reps before switching sides.
Common mistakes
- Opening the hips outward
- Turning it into a squat
- Dumbbell drifting away from leg
- Rounding through the spine
- Using the back leg to swing
Form cues
- Reach long through back leg
- Keep hips square
- Push hips straight back
- Keep dumbbell close
- Stand tall at top
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
Resistance bands
No equipment
Kettlebell
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Romanian Deadlift
- Easier Dumbbell Figure Four Glute Bridge
- This exercise Single Arm Dumbbell Single Leg Romanian Deadlift
- Harder Zercher Good Morning
- Harder Single Leg Deadlift (Barbell)
Too hard for now? Start with the Dumbbell Figure Four Glute Bridge.
Quick answers
What muscles does the Single Arm Dumbbell Single Leg Romanian Deadlift work?
Primary: Hamstrings 9/10, Glutes 8/10. Also works: Hip abductors 5/10, Hip adductors 4/10, Calves 3/10.
When should I do the Single Arm Dumbbell Single Leg Romanian Deadlift in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Single Arm Dumbbell Single Leg Romanian Deadlift?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Single Arm Dumbbell Single Leg Romanian Deadlift?
Cable machine: Single Leg Cable Romanian Deadlift. Resistance bands: Single Leg Resistance Band Romanian Deadlift, Single Leg Resistance Band Glute Bridge. No equipment: Figure Four Glute Bridge, Feet Elevated Staggered Stance Glute Bridge. Kettlebell: Staggered Stance Double Kettlebell Romanian Deadlift, Single Leg Kettlebell Glute Bridge.
What is an easier version of the Single Arm Dumbbell Single Leg Romanian Deadlift?
Dumbbell Figure Four Glute Bridge (Intermediate), Dumbbell Romanian Deadlift (Beginner).
What is a harder version of the Single Arm Dumbbell Single Leg Romanian Deadlift?
Zercher Good Morning (Advanced), Single Leg Deadlift (Barbell) (Advanced).
