Dumbbell Single-leg Romanian Deadlift
The dumbbell single-leg romanian deadlift is a dumbbell unilateral hinge exercise targeting the hamstrings and glutes. The single-leg stance demands significant balance and core stability in addition to posterior chain strength.
How to do it
- Stand on one foot and hold a dumbbell in each hand in front of your thighs.
- Hinge at the hips and lower the dumbbells toward the floor while extending the free leg behind you.
- Keep your back flat and your hips square as you descend.
- Once you feel a strong stretch in your hamstring, drive your hips forward to return to standing.
- Complete the desired repetitions, then switch legs.
Form cues
- Keep a slight bend in your standing knee.
- Hinge at your hips like closing a door.
- Keep your back flat from head to heel.
- Keep your hips level facing the floor.
- Drive through your heel to stand up.
Breathing: Inhale as you hinge forward and lower the weights, then exhale steadily as you drive your hips forward to return to standing.
Common mistakes
- Rounding the lower back, which shifts stress away from the hamstrings and strains the spine.
- Opening the hips to the side, which ruins balance and reduces hamstring loading.
- Rushing the movement, which prevents your stabilizer muscles from catching your balance.
- Bending the knee too much, turning the hinge into a squat.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per leg, rest 60 s
Lose weight
3 sets × 8–10 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have lower back sensitivity or balance issues, start with body weight or use a support like a wall for stability.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I keep losing my balance?
Try resting your back toes lightly on the floor for a kickstand stance, or focus your gaze on a fixed spot on the floor a few feet ahead of you.
Should I feel this in my lower back?
No, you should feel this primarily in your hamstrings and glutes. If your lower back is aching, you may be rounding your spine or lifting too heavy.
How heavy should the dumbbells be?
Start with light dumbbells or just your body weight to master the balance and hip hinge pattern before adding extra load.