How to do the Dumbbell Single-Leg Romanian Deadlift
- Shift your weight onto one foot with a soft knee.
- Hinge at the standing hip while the free leg reaches behind you.
- Keep your hips facing the floor and rise without twisting.
Common mistakes
- Opening the hip on the lifted side.
- Using a swing of the free leg to come back up.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Bodyweight Single-Leg Romanian Deadlift · Bodyweight
- Dumbbell Romanian Deadlift · Dumbbells
- Banded Romanian Deadlift · Resistance bands
Frequently asked questions
What muscles does the Dumbbell Single-Leg Romanian Deadlift work?
Primary muscle group: Hamstrings. Secondary muscles: glutes, core, forearms.
How many reps should I do for the Dumbbell Single-Leg Romanian Deadlift?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Single-Leg Romanian Deadlift?
Compare the setup and equipment for these alternatives: Bodyweight Single-Leg Romanian Deadlift, Dumbbell Romanian Deadlift, Banded Romanian Deadlift.