Primary
Glutes
Secondary
Hamstrings, Lower back, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
See how Single-Leg Romanian Deadlift could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The single-leg Romanian deadlift combines the hip hinge pattern with single-leg stance, dramatically increasing balance demands while building unilateral glute and hamstring strength. Your free leg extends behind you as a counterbalance while you hinge through the standing hip. This is one of the most effective exercises for athletic hip development.
When to use it
Use to address imbalances or improve athletic performance.
Who it's for
Intermediate lifters and athletes.
Keep your hips square—do not let the free hip rotate open. The standing leg maintains a slight knee bend that does not change throughout the hinge. Reach forward with the weight as your back leg extends behind you for counterbalance.
Also targets: Hamstrings, Back, Core
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Stand on one leg, holding a dumbbell in the opposite hand.
Keep a slight bend in your standing knee.
Hinge forward at the hips.
Extend your free leg behind you for balance.
Lower until you feel a hamstring stretch.
Drive through your standing leg to return upright.
Keep your hips square to the ground.
Use a wall or pole for balance if needed.
Focus on controlled movement, not depth.
Program single-leg RDLs for unilateral strength development, athletic hip function, or balance improvement. Use them after bilateral compounds with moderate loads. They pair well with hip thrusts and leg curls.
Rotating the hips open.
Losing hip position during the Single-Leg Romanian Deadlift changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding the lower back.
Changing your back position during the Single-Leg Romanian Deadlift can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Looking up instead of down.
Craning your neck during the Single-Leg Romanian Deadlift changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Intermediate lifters and athletes.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps per leg. Rest 60s between legs.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single-Leg Romanian Deadlift could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Single-Leg Romanian Deadlift
The Single-Leg Romanian Deadlift primarily targets the Glutes (gluteus maximus), Hamstrings, making it an effective exercise for glutes development. Secondary muscles worked during the Single-Leg Romanian Deadlift include Lower back, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers, Ankle stabilizers.
Our library labels Single-Leg Romanian Deadlift as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single-Leg Romanian Deadlift. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single-Leg Romanian Deadlift is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Single-Leg Romanian Deadlift include: Romanian Deadlift, Single-Leg Glute Bridge. These exercises target similar muscle groups as the Single-Leg Romanian Deadlift and can be used as substitutes based on your equipment availability, gym setup, or training preferences.