Single-Leg Romanian Deadlift

The single-leg RDL trains each hamstring independently while also demanding significant balance and core stability. It is excellent for addressing side-to-side strength asymmetries.

Intermediate 💪 Hamstrings Compound Hinge Unilateral
3
Sets
8–12
Reps
90 sec
Rest
Compound
Type
🏋️ Dumbbell🏋️ Kettlebell
Single-Leg Romanian Deadlift — start and finish positionsSTARTFINISH
Dumbbell Kettlebell
Hamstrings Intermediate Compound One side at a time
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Muscles Worked

Learn more in the Hamstrings training guide →

Primary
Hamstrings
Secondary
Glutes
Core
Highlighted muscles

How To Perform

  1. 1 Stand on one leg holding a dumbbell in the opposite hand.
  2. 2 Hinge forward at the hip, extending the free leg behind.
  3. 3 Lower until the back is parallel to the floor and you feel hamstring stretch.
  4. 4 Drive back up to standing through the standing leg.

Form Cues

  • ✓ Keep the hips square — do not let them rotate.
  • ✓ Maintain a flat back as you hinge forward.
  • ✓ Look down and slightly forward.

Common Mistakes

  • ✗ Hip rotation — both hips should face the floor.
  • ✗ Rounding the back.
  • ✗ Using excessive weight before balance is developed.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Single-Leg Romanian Deadlift, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Single-Leg Romanian Deadlift? These alternatives target the same muscles:

Romanian Deadlift
Hamstrings · Intermediate
→
Good Morning
Hamstrings · Advanced
→
Seated Leg Curl
Hamstrings · Beginner
→

Swap Single-Leg Romanian Deadlift for something else

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Where This Exercise Fits

FAQ

How many sets of Single-Leg Romanian Deadlift should I do?▾
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Single-Leg Romanian Deadlift target?▾
Single-Leg Romanian Deadlift primarily targets the Hamstrings. Secondary muscles include Glutes, Core.
Is Single-Leg Romanian Deadlift good for beginners?▾
Single-Leg Romanian Deadlift is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Single-Leg Romanian Deadlift, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.