How to do the Single-Leg Romanian Deadlift
Primary: Hamstrings, Glutes · also works Core, Lower Back, Calves. Also called: single leg RDL, one leg deadlift.
Step by step
- 1
Stand on one leg holding a dumbbell in the opposite hand.
- 2
Soften the standing knee and brace your core.
- 3
Hinge at the hip, extending the free leg straight back as your torso lowers toward the floor.
- 4
Lower until your torso is roughly parallel to the ground or you feel a hamstring stretch.
- 5
Squeeze the glute of the standing leg to return to standing.
Coaching cues
- Hips square to the floor
- Reach the back heel toward the wall behind you
- Move slowly for balance
Common mistakes
- Opening the hip and rotating the torso
- Rounding the back
- Bending the standing knee too much
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Single-Leg Romanian Deadlift alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Single-Leg Romanian Deadlift work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Core, Lower Back, Calves
How many sets and reps of Single-Leg Romanian Deadlift should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Single-Leg Romanian Deadlift?
Same movement pattern, different equipment: Dumbbell Romanian Deadlift, Bodyweight Hip Hinge, Single-Leg Glute Bridge, Bulgarian Split Squat, Dumbbell Deadlift, Dumbbell Good Morning.
Is the Single-Leg Romanian Deadlift good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.