Single-leg Dumbbell Romanian Deadlift

Single-leg Dumbbell Romanian Deadlift is a resistance exercise – strength exercise involving Hamstring, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstring, Gluteus maximus
Secondary muscles: Gluteus medius, Abdominals, Foot stabilizers
Exercise type: Resistance exercise – strength

Exercise technique

Grip
Hold the dumbbell in the hand opposite your working leg.
Support
Spread one foot against the floor and bend that knee slightly.
Rear leg
Hinge at your hip as you extend the free leg behind you.
Pelvis
Keep both hip bones facing the floor.
Load path
Lower the dumbbell close to your supporting foot.
Return
Extend the supporting hip to raise your torso.
Finish
Regain an upright stance without striking the floor with your free foot.

Key technique points

Do not turn your rear hip outward.
Do not let the dumbbell pull your shoulder down.
Keep the supporting knee unlocked.
Reach your free leg and torso in opposite directions.
Hinge with your whole supporting foot on the floor.
Begin the return before you lose balance.

Common mistakes

Rotating the hips

Letting the rear leg open sideways changes the single-plane hinge.

Rounding forward

Reaching through the spine instead of the hip disrupts the load path.

Letting the dumbbell drift sideways

The one-sided load rotates your torso.

Shifting onto the toes

This reduces your base of support.

Throwing the rear leg back

Momentum reduces control of the return.

Bending the knee too much

The movement becomes closer to a single-leg squat.

Frequently asked questions