How to do the Dumbbell Single-leg Romanian Deadlift
Stand on one leg holding a dumbbell in the opposite hand, knee slightly bent.
Hinge at the hip while raising your free leg behind you so your torso and leg form a line.
Lower until you feel a stretch in your hamstring, keeping your hips level.
Stand up by squeezing your glute and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Single-leg Romanian Deadlift doesn’t suit your gym or your joints.
Train smarter
- Romanian deadlift form: hinge, depth and the hamstring stretchRomanian deadlift form step by step: how to hinge, how low to go, where to feel it, RDL vs deadlift vs stiff-leg, and dumbbell and single-leg versions.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
