Exercise guide · Legs & Glutes

Dumbbell Single-Leg RDL

The single-leg Romanian deadlift trains balance and unilateral hamstring and glute strength. Hold a dumbbell in the opposite hand from the standing leg while you hinge forward on one leg, reaching the free leg behind you for counterbalance.

Targets: Hamstrings
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Single-Leg RDL

Hold a dumbbell in your right hand and stand on your left leg with a slight bend in the knee. Left foot stays flat on the floor.
Brace your core and push your hips straight back. Your torso and the non-working leg move as one unit toward the floor.
Lower the dumbbell along the front of the standing leg until you feel a hamstring stretch—usually shin height or slightly below—while the back leg lifts straight behind you.
Keep hips square to the floor; avoid opening up or rotating toward the side holding the dumbbell.
Drive through the standing heel and squeeze the glute to return to standing tall without leaning back aggressively.
Complete all reps on one leg, then switch the dumbbell and standing leg.

Form cues

Dumbbell in opposite hand from standing leg
Hinge at the hip—back stays flat
Back leg and torso move together like a seesaw
Stand on the whole foot, not just toes

Common mistakes

Rotating hips open instead of staying square
Rounding the lower back at the bottom
Standing leg knee collapsing inward
Using weight so heavy that balance breaks down

Muscles worked

Primary

Hamstrings

Secondary

Glutes

Safety: Start without a dumbbell until balance is stable. Stand near a wall or rack for light support if needed. Stop if you feel sharp knee or back pain.

Alternatives

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