Single-Leg Romanian Deadlift

Unilateral hinge: great hamstring and glute medius stimulus with very little load, plus balance and hip control work. Also widely used in injury prevention.

• Compound
• Dumbbell
• Intermediate

How to do it

• Dumbbell in the hand opposite your standing leg
• Your free leg rises behind you in line with your torso
• Hips square, do not let them open to the side
• Lower into the stretch and return squeezing your glutes

Sets, reps and tempo

Ranges: 8–12 per leg · 1–2 RIR

Tempo: Lower for 3 s controlling your balance; come up squeezing your glutes

Common mistakes

• Rotating your hip open (it should stay square to the floor)
• Losing your balance by going too fast
• Rounding your back chasing range

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Core / abs

Alternatives

• Dumbbell Romanian Deadlift
• Leg Curl (lying/seated)