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Exercise Library / Hamstrings / Single-Leg Romanian DL
🦵 Hamstrings Intermediate

Single-Leg Romanian DL

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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.

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❓ Frequently Asked Questions

What muscles does Single-Leg Romanian DL work?
Single-Leg Romanian DL primarily targets the hamstrings, with the glutes,core working as secondary muscles.
How many sets and reps of Single-Leg Romanian DL should I do?
A typical starting point is 3 sets of 10 reps, adjusted based on your goal and experience level.
What equipment do I need for Single-Leg Romanian DL?
Single-Leg Romanian DL requires a dumbbell.

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