Single Leg Romanian Deadlift
Single-leg hip hinge for hamstrings, glutes and balance.
- Primary muscleHamstrings
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Hamstrings
- Glutes
- Dumbbells
How to do the Single Leg Romanian Deadlift
4 steps, in the order you do them.
- Stand on one leg with your knee slightly bent and a dumbbell in each hand.
- Lean your torso forward, sending your hips back while your free leg extends behind you in line with your back.
- Lower the dumbbells close to your standing leg to mid-shin, keeping your hips square.
- Come back up, squeezing the glute of your standing leg. Finish the set and switch sides.
Muscles worked
Common Single Leg Romanian Deadlift mistakes
What goes wrong most often when you do the Single Leg Romanian Deadlift, and how to fix it.
The hip of your free leg opens up toward the ceiling.
Point the toes of your free foot at the floor so both hips stay level.
Your standing knee locks out or bends too much.
Keep a slight bend in your standing knee and hold it fixed throughout the descent.
The dumbbells drift away from your leg and throw you off balance.
Lower the dumbbells brushing your standing leg. If you wobble, use a single dumbbell in the opposite hand.
Alternatives to the Single Leg Romanian Deadlift
They work the hamstrings with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Beginners2 × 10–12
- Experienced3 × 8–12
- Rest2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Glute specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 2:00 |
| Hamstring specialization | Intermediate and advanced | 3 × 8–12 | 2:00 |
| Glute specialization · Advanced | Intermediate and advanced | 3 × 10–12 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Single Leg Romanian Deadlift
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
- Hamstring specialization4 days · 65 min · Intermediate and advancedSee routine →
- Glute specialization · Advanced4 days · 70 min · Intermediate and advancedSee routine →
More hamstrings exercises
Cable Pull ThroughHamstrings · Cable machine
DeadliftHamstrings · Barbell
Kettlebell DeadliftHamstrings · Kettlebell
Dumbbell Romanian DeadliftHamstrings · Dumbbells
Frequently asked questions
What muscles does the Single Leg Romanian Deadlift work?
The Single Leg Romanian Deadlift works mainly the hamstrings. It also works the glutes and the core.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 10 to 12 reps with 2 minutes of rest. With more experience, 3 sets of 8 to 12 reps with 2 minutes of rest.
Which routines include the Single Leg Romanian Deadlift?
It appears in 3 of the 36 Mobbe routines, such as Glute specialization · Beginner, Hamstring specialization, and Glute specialization · Advanced.