One-Arm Single-Leg Dumbbell Romanian Deadlift

A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core.

How to do it

1. Stand on one leg holding a dumbbell in the opposite hand.
2. Free arm out to the side for balance, free leg hovering just off the floor.
3. Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance.
4. Keep the hips square to the floor — do not open them to the side.
5. Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch.
6. Drive the hip forward to return to standing under control.
7. Complete all reps on one side, then switch.

Tips

• Start lighter than you think — balance and anti-rotation demands are the limit, not hamstring strength.
• If you rotate open, pause and reset; a shorter clean ROM beats a full ROM with rotation.
• Eyes on a fixed spot on the floor a few feet in front helps balance.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Forearm flexors, Glutes (medius), Obliques