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Single-Leg Romanian Deadlift

Single-Leg Romanian Deadlift

LegsDumbbellsIntermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
HamstringsGlutesLower backAbsHip abductors

Primary muscle

Hamstrings + glutes

Secondary

Lower back, core, balance

How to do it

Stand on one leg, knee slightly bent. Hinge forward, the back leg rising in line with the torso, dumbbells close to the leg. Squeeze the glute to stand up. Each leg.

Common mistake

Rounding the back; hips opening to the side; locking the standing knee.

Alternative

Romanian deadlift (easier) · single-leg glute bridge
Romanian DeadliftGlute BridgeStep-Up

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