Exercise library
Hamstrings · Dumbbell
Single-Leg Romanian Deadlift
Difficulty
Intermediate
Sets
3–5
Reps
3–6
Equipment
Dumbbell
Target muscles
Primary Hamstrings
Secondary: Glutes, Core
Variations
- · Tempo Single-Leg Romanian Deadlift
- · Paused Single-Leg Romanian Deadlift
- · Cluster-set Single-Leg Romanian Deadlift
Proper form
- 01 Set feet, brace, and pull slack out of the bar before the pull.
- 02 Push hips back, keep the bar close to the body, and maintain a neutral spine.
- 03 Drive hips forward at lockout without hyperextending the lower back.
- 04 Control the descent — do not drop the load.
Common mistakes
- × Rounding the lower back at the start position.
- × Letting the bar drift forward during the pull.
- × Hyperextending the spine at lockout.
Tips
- ✓ Reset every rep from a dead stop when learning the pattern.
- ✓ Use lifting straps only after grip becomes the true limiter.
- ✓ Program hinge volume conservatively — recovery cost is high.
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