Standing on one leg with a dumbbell in each hand, you hinge forward and lower the weights while the other leg extends straight back for balance. It strengthens the hamstrings and glutes and challenges balance and core control more than the two-legged version.
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How effective is this exercise for you?
3
Sets
10
Reps
Dumbbell
Equipment
7.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings
➕
Secondary
Glutes, Core
📋 How To Perform Single-Leg Romanian DL
1
Stand on one leg, holding a dumbbell in the opposite hand.
2
Hinge forward at the hips while extending your free leg straight back.
3
Keep your standing leg with a slight knee bend, back flat.
4
Lower until your torso is roughly parallel to the floor, feeling a hamstring stretch.
5
Drive your hips forward to return to standing, keeping your balance controlled.
💡 Benefits of Single-Leg Romanian DL
Builds single-leg hamstring and glute strength, improves balance and corrects left-right differences. The need to stay balanced also trains the small stabilisers around the hip and ankle.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 10 reps per leg with light to moderate dumbbells. Keep the hips square to the floor and hold on to a support if balance is difficult.
⚠️ Common Mistakes to Avoid
Rotating the hips open to the side as the leg lifts
Rounding the back to reach lower
Locking the standing knee fully
✅ Pro Tips
Keep the hips square and the back flat as you hinge
Reach the free leg straight back as a counterbalance
🛡️ Safety Notes
Balance-demanding, so hold a support if needed and use light weights at first. Stop if you feel a hamstring pull behind the standing knee.
🔁 Progressions & Regressions
Make it harderheavier weights or a slower tempo.
Make it easiera two-leg Romanian deadlift or use a support.
