How to Do the Single-Leg Romanian Deadlift

The single-leg Romanian deadlift hinges on one leg while the other reaches back, working your hamstrings and glutes while testing balance. It suits lifters looking to fix side-to-side differences and build hip strength with lighter weights.

HamstringsGlutesDumbbellBarbellIntermediate
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Muscles worked

Primary

  • Hamstrings
  • Glutes

Secondary

  • Abs
  • Glutes

How to do the Single-Leg Romanian Deadlift

  1. 1

    Stand on one leg holding a dumbbell in the opposite hand.

  2. 2

    Soften the knee of your standing leg and keep your chest tall.

  3. 3

    Hinge at your hips, pushing them back as the free leg extends behind you.

  4. 4

    Lower the weight along your standing leg until you feel a hamstring stretch.

  5. 5

    Keep your back flat and hips square to the floor.

  6. 6

    Drive your hips forward to stand tall.

  7. 7

    Finish all reps, then switch legs.

Form cues to remember

  • Hips back, back flat
  • Square hips to the floor
  • Reach long with the back leg
  • Stand tall, squeeze glutes

Single-Leg Romanian Deadlift video tutorial

The BEST Single-Leg RDL Tutorial (Romanian Deadlift) · Squat University on YouTube

Common mistakes

Opening up the hips

Point your back toes at the floor and keep both hips square.

Rounding the lower back

Use less weight and a shorter range; stop when your back starts to round.

Squatting instead of hinging

Push your hips back and keep your shin fairly vertical.

Using too much weight

Start light enough to hold your balance for every rep.

Sets and reps

Muscle growth3 sets of 8–12 reps per leg, 60–90 seconds rest
Strength3–4 sets of 6–8 reps per leg with heavier dumbbells
Endurance2–3 sets of 12–15 reps per leg with a light weight

The balance demand can cause falls, so work near a wall or support if needed. Keep the load light until your hinge stays flat.

Superlift for iPhone

Track your Single-Leg Romanian Deadlift and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.

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Single-Leg Romanian Deadlift FAQ

What muscles does the single-leg RDL work?

It works your hamstrings and glutes, with your core and standing leg stabilizers keeping you balanced. It is a hinge, not a squat.

Single-leg RDL vs regular RDL?

The single-leg version is lighter and challenges balance and side-to-side differences. The two-leg version lets you lift heavier.

How do I stop falling over on the single-leg Romanian deadlift?

Keep your eyes on a spot on the floor, move slowly, and lightly touch a wall or support if needed. A kickstand stance also helps.

Single-Leg Romanian Deadlift alternatives

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