Single Leg Romanian Dumbbell Deadlift

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower Back
Equipment Dumbbell
Emphasis Compound
Type Pull

Single Leg Romanian DB Deadlift Instruction

  • Position your feet about shoulder-width apart.
  • Hold the DB in the same hand as the leg that will be stationary. 
  • With the DB against your thigh, have your chest up with a braced core and neutral spine.
    • This will be your starting stance.
    • Eyes are focused straight ahead with a neutral neck position.
  • Bend/hinge slowly at the hips maintaining flex in your knee, lower the weight (and your torso) straight down your legs while raising your opposite heel towards the sky.
    • You will feel the maximum stretch in your hamstrings.
    • The bottom position will be roughly knee-level.
  • Upon reaching the max stretch, begin lifting the weight back up via hamstring and glute utilization until you reach the starting position.


  • Keep the DB close to your center-of-gravity.
  • Keep a slight flex in both knees at all times.
  • Don't let your low back arch excessively.
  • Ignore the notion to lower the DB as low as possible.
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