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hinge
Single-Leg Romanian Deadlift
Search GoogleSingle-Leg Romanian Deadlift is a intermediate hinge exercise using dumbbell. It primarily trains hamstrings and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- hamstrings, glutes
- Secondary
- core
- Equipment
- dumbbell
- Mechanic
- compound
Setup
- — Prepare the dumbbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning single-leg romanian deadlift.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Reach the free leg back as the torso and pelvis stay square.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hinge.
- — Reach the free leg back as the torso and pelvis stay square.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo single-leg romanian deadlift
Regressions
- — Supported or reduced-range single-leg romanian deadlift