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  • Gluteus maximus
  • Dumbbell
  • Intermediate

Single-leg Romanian deadlift

The single-leg Romanian deadlift works your glutes and hamstrings, with your inner thighs, lower back, and arms helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips facing the floor
  2. Tip 2Back leg in line with your spine
  3. Tip 3Dumbbell close to your leg

Where you should feel it

In the glute and hamstring of your standing leg. Your foot and ankle work to keep you balanced. If you feel it more in your lower back, go less deep and push your hips further back.

Main muscles
Gluteus maximus, semitendinosus and semimembranosus, and biceps femoris
Also working
Gluteus medius, adductor magnus, spinal erectors, and forearms

How to do it

  1. Stand on one leg with your knee slightly bent and hold the dumbbell in the opposite hand.

  2. Push your hips back and tip your torso forward as your free leg rises behind you, in line with your back.

  3. Lower the dumbbell close to your standing leg until you feel a stretch in the back of your thigh, hips facing the floor.

  4. Push the floor with your standing foot and come back up squeezing your glute, bringing the free leg down with you.

  5. Finish all reps on one side, then switch.

Common mistakes

  • Mistake

    The hip of your free leg opens to the side and your torso rotates.

    How to fix it

    Point the toes of your back foot at the floor. Both sides of your hips stay at the same height.

  • Mistake

    Bending only at the back while the rear leg stays down.

    How to fix it

    Think of a seesaw: your torso goes down and your back leg goes up at the same time, with your hips moving back.

  • Mistake

    Losing your balance and putting the foot down over and over.

    How to fix it

    Fix your eyes on a spot on the floor ahead, go less deep and hold a support with one hand until you feel steady.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Kettlebell

    The kettlebell in the hand opposite your standing leg, held by the handle. The weight stays close to your leg.

  • Two dumbbells

    A dumbbell in each hand, for more load split between both sides.

  • Low cable

    A handle on the low pulley, facing the machine, with the same seesaw movement.

At home or with more support

  • At home: single-leg RDL at home

    Use a dumbbell, a weighted backpack or a large water bottle. Stand near a wall or a sturdy chair so you can touch it if you need to.

  • Prefer more stability? Kickstand Romanian deadlift

    Prefer more stability? Your back foot stays on the floor just for balance while your front leg does the work.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Martín-Fuentes I, Oliva-Lozano JM, et al. Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS One. 2020;15(2):e0229507.

    Full textPubMedDOI

  • Muscles worked

    Delgado J, Drinkwater EJ, et al. Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension. J Strength Cond Res. 2019;33(10):2595-2601.

    PubMedDOI

  • Muscles worked

    Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026