Single-leg Romanian deadlift
Hamstrings . Glutes
Hinge over one leg, hips level, reach the weight down.
Use in a programExercise profile
Best forStrengthGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentDumbbell
Also worksGlutes, Hamstrings, Core
Recommended3 sets x 6-10 reps per leg
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Builds hamstring strength and balance one leg at a time.
- Setup
- Stand on one leg, weight in the opposite hand.
- Common mistakes
- Letting the hips open and the back round at the bottom.
- Easier
- Touch the back toe down for support.
- Harder
- Use a heavier weight or close the eyes.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s