The Single-Leg Dumbbell Romanian Deadlift is a expert-friendly dumbbell strength exercise that targets the hamstrings and glutes, with the abdominals and calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesHamstrings, Glutes
Secondary musclesAbs, Calves
EquipmentDumbbell
LevelExpert
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single-Leg Dumbbell Romanian Deadlift
Hold a dumbbell and stand with your weight on one leg.
Soften the standing knee and set your shoulders back.
Push the standing hip back and let the free leg extend behind you.
Lower the dumbbell along the standing leg to about mid-shin.
Keep the hips level and the spine long throughout the descent.
Drive the standing hip forward to stand, then switch sides.
02 The payoff
Why it earns its spot
Loads one hamstring and glute at a time, exposing side to side differences.
Trains hip and trunk stability alongside the hinge itself.
Needs only one dumbbell, so it works in minimal equipment settings.
03 Don't do this
Common mistakes
Letting the free hip rotate open, which turns the hinge into a twist.
Rounding the back to reach the floor, which loads the spine instead of the hamstring.
Bending the standing knee as you descend, which converts the hinge into a squat.
Going too heavy too soon, so balance fails before the hamstring is trained.
EGON Put it on record
Track it in EGON.
Log every set of the Single-Leg Dumbbell Romanian Deadlift, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
