The Single-Leg Dumbbell Romanian Deadlift (Deficit) 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 (Deficit)
Set a stable platform one to three inches high and stand on it with one foot.
Hold a dumbbell and shift your weight onto the standing leg.
Soften the standing knee and set your shoulders back.
Push the hip back and let the free leg extend behind you.
Lower the dumbbell past the level of the platform, keeping the hips level.
Drive the hip forward to stand, then finish the set and switch sides.
02 The payoff
Why it earns its spot
Adds hamstring range at the bottom without adding external load.
Trains the hamstring at long muscle length on one leg at a time.
Gives a progression step for users who have outgrown the flat version.
03 Don't do this
Common mistakes
Using a platform so tall that the back rounds before the hamstring reaches its limit.
Letting the free hip rotate open, which turns the hinge into a rotation.
Standing on an unstable riser, which makes balance rather than the hamstring the limit.
Keeping the same load as the flat version, which is heavier through the added range.
EGON Put it on record
Track it in EGON.
Log every set of the Single-Leg Dumbbell Romanian Deadlift (Deficit), get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
