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Single Leg Romanian Deadlift Dumbbell
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Home ›
Hamstrings ›
Single Leg Romanian Deadlift Dumbbell
Single Leg Romanian Deadlift Dumbbell
HamstringsDumbbellHingeStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand with feet hip-width apart, barbell over mid-foot.
2
Hinge at the hips and bend the knees to grip the bar just outside your legs.
3
Take a deep breath, brace your core, and keep your chest up.
4
Drive the floor away with your legs while keeping the bar close to your body.
5
Lock out your hips at the top — then hinge back down with control to reset.
Pro Tips
Film yourself from the side — it's the fastest way to spot form issues.
Think about pushing the floor away with your legs rather than pulling the bar up.
Chalk or straps help with grip on heavier sets — don't let grip be the limiting factor.
Overview
The Single Leg Romanian Deadlift Dumbbell targets the legs, with Lower Back picking up the supporting work, performed using a dumbbell. It hits the muscle through a natural movement arc that allows good loading without excessive joint stress.
Muscles Worked
Legs
75%
Lower Back
42%
Glutes
32%
Core
22%
Common Mistakes
Rounding the lower back — the most common and most dangerous mistake on any deadlift variation.
Jerking the bar off the floor instead of applying steady pressure.
Looking up too aggressively — keep a neutral neck, not forced extension.
About Training Your Hamstrings
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.
