Single-Leg Romanian Deadlift
Primary
Glutes
Secondary
Hamstrings, Lower back, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Single-Leg Romanian Deadlift targets your glutes through a hip hinge movement pattern. Use to address imbalances or improve athletic performance.
Everything You Need to Know About the Single-Leg Romanian Deadlift
The Single-Leg Romanian Deadlift is a intermediate difficulty exercise that targets your Glutes (gluteus maximus) and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use to address imbalances or improve athletic performance. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters and athletes. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Single-Leg Romanian Deadlift — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Single-Leg Romanian Deadlift?
- 1
Stand on one leg, holding a dumbbell in the opposite hand.
- 2
Keep a slight bend in your standing knee.
- 3
Hinge forward at the hips.
- 4
Extend your free leg behind you for balance.
- 5
Lower until you feel a hamstring stretch.
- 6
Drive through your standing leg to return upright.
What are the best tips for the Single-Leg Romanian Deadlift?
Keep your hips square to the ground.
Use a wall or pole for balance if needed.
Focus on controlled movement, not depth.
Common Single-Leg Romanian Deadlift mistakes
Rotating the hips open.
Losing hip position during the Single-Leg Romanian Deadlift shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Rounding the lower back.
A compromised back position during the Single-Leg Romanian Deadlift puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Looking up instead of down.
Craning your neck during the Single-Leg Romanian Deadlift compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Single-Leg Romanian Deadlift — who it's best for
Intermediate lifters and athletes.
How to Program the Single-Leg Romanian Deadlift
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps per leg. Rest 60s between legs.
What are good alternatives to the Single-Leg Romanian Deadlift?
Other Variations
- Bodyweight Single-Leg RDL
- Kettlebell Single-Leg RDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Leg Romanian Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Use support if balance is challenging.
- Start with bodyweight or light load.