Single Leg Romanian Deadlift

A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.

How to do it

1. Stand on one leg holding a dumbbell in each hand in front of your thighs.
2. Keep a slight bend in the standing knee.
3. Hinge at the hip while extending the free leg behind you.
4. Lower the dumbbells along your standing leg until you feel a hamstring stretch.
5. Drive through the heel to return to upright.
6. Complete reps on one side, then switch.

Tips

• Keep your hips square to the floor as you hinge.
• Fix your eyes on a spot ahead to help balance.
• Reach the rear heel straight back rather than letting the leg swing wide.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Glutes (medius)