Balance on one leg and hinge at the hips to lower a dumbbell toward the floor, working the hamstrings and glutes. Maintain a neutral spine and a slight bend in the standing knee throughout the movement.
How to do the Dumbbell Single Leg Romanian Deadlift#
- Stand on one foot with a slight bend in the knee and hold a dumbbell at thigh level in one hand.
- Brace your core and push your hips back to hinge forward from the hips while the free leg extends straight behind you.
- Keep your back flat and the dumbbell close to the standing leg as you lower until you feel a stretch in the hamstring.
- Squeeze the glute of the standing leg and drive your hips forward to return to an upright position.
- Control the descent and steady your balance before beginning the next repetition.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus)
- Secondary: Lower back (Erector Spinae), Abs (Rectus Abdominis), Abductors (Gluteus Medius & Minimus (Hip Abductors))
Common mistakes#
- Rounding the lower back during the hinge.
- Bending the standing knee excessively instead of hinging at the hips.
- Letting the dumbbell drift away from the leg and swing.
- Rotating or opening the hips instead of keeping them square.
