Single Leg Romanian Deadlift — how to, muscles worked, alternatives

How to do the Single Leg Romanian Deadlift

Stand tall, holding a dumbbell in each hand, with your feet about hip-width apart.
Shift your weight to one leg, letting the other leg rise behind you in line with your torso as you hinge.
Push your hips back, keeping the dumbbells close to your standing leg.
Straighten back up, driving through your planted foot to return to standing.

Full technique — 8 steps

Hold dumbbells at your sides and stand tall with feet hip-width apart.
Shift your weight onto one leg and keep a slight bend in the standing knee.
Lift the opposite foot from the floor and reach that leg straight back as a counterbalance.
Hinge at the hips, letting your torso tip forward while keeping the dumbbells close to your standing leg.
Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
Keep hips square to the floor and maintain a long neutral spine throughout the hinge.
Drive through the planted foot and extend the hip to return to a tall standing position.
Finish balanced on the same leg, then complete all reps before switching sides.

Common mistakes

Opening the hips outward
Turning it into a squat
Reaching weights away from body
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 weights close
Stand tall at top

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

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 Single Dumbbell Romanian Deadlift Beginner
Easier Dumbbell Romanian Deadlift Beginner
This exercise Single Leg Romanian Deadlift Intermediate
Harder Zercher Good Morning Advanced
Harder Good Morning Advanced

Too hard for now? Start with the Dumbbell Romanian Deadlift.

Quick answers

What muscles does the Single Leg Romanian Deadlift work?

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Lower back 4/10, Calves 3/10.

When should I do the Single Leg Romanian Deadlift in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

How many sets and reps of the Single Leg Romanian Deadlift?

Strength: 3–4 sets of 6–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

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

Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Deadlift. Barbell: Single Leg Deadlift (Barbell), Romanian Deadlift. Resistance bands: Resistance Band Good Morning, Single Leg Resistance Band Romanian Deadlift. Cable machine: Cable Pull Through, Single Leg Cable Romanian Deadlift.