Single Leg Romanian Deadlift

Muscles worked by the Single Leg Romanian Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeGlute MediusGluteus Medius

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Single Leg Romanian Deadlift

1. Stand on one leg holding a dumbbell in each hand in front of your thighs.
2. Keep a slight bend in the standing knee.
3. Hinge at the hip while extending the free leg behind you.
4. Lower the dumbbells along your standing leg until you feel a hamstring stretch.
5. Drive through the heel to return to upright.
6. Complete reps on one side, then switch.

Form tips

• Keep your hips square to the floor as you hinge.
• Fix your eyes on a spot ahead to help balance.
• Reach the rear heel straight back rather than letting the leg swing wide.

At a glance

Single Leg Romanian Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-leg-romanian-deadlift",
  "name_en": "Single Leg Romanian Deadlift",
  "name_de": "Einbeiniges Romanian Deadlift",
  "name_es": "Peso Muerto Rumano a Una Pierna",
  "description_en": "A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.",
  "description_de": "Eine einbeinige Variante des Romanian Deadlifts mit Kurzhanteln, die Gesäß und Beinbeuger trainiert und das Gleichgewicht zusätzlich fordert.",
  "description_es": "Un peso muerto rumano a una pierna con mancuernas, que trabaja isquiotibiales y glúteos mientras exige equilibrio y estabilidad de cadera.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "back",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_medius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand on one leg holding a dumbbell in each hand in front of your thighs.",
    "Keep a slight bend in the standing knee.",
    "Hinge at the hip while extending the free leg behind you.",
    "Lower the dumbbells along your standing leg until you feel a hamstring stretch.",
    "Drive through the heel to return to upright.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Stehe auf einem Bein und halte in jeder Hand eine Kurzhantel vor den Oberschenkeln.",
    "Halte eine leichte Beugung im Standbein.",
    "Beuge die Hüfte und strecke das freie Bein nach hinten.",
    "Führe die Kurzhanteln am Standbein entlang nach unten, bis du einen Stretch in den Beinbeugern spürst.",
    "Drücke durch die Ferse zurück in den aufrechten Stand.",
    "Führe die Wiederholungen auf einer Seite durch, dann wechsle."
  ],
  "instructions_es": [
    "Apóyate en una pierna sosteniendo una mancuerna en cada mano frente a los muslos.",
    "Mantén una ligera flexión en la rodilla de apoyo.",
    "Bisagra en la cadera extendiendo la pierna libre detrás.",
    "Baja las mancuernas a lo largo de la pierna de apoyo hasta sentir el estiramiento en los isquiotibiales.",
    "Empuja con el talón para volver a la posición erguida.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your hips square to the floor as you hinge.",
    "Fix your eyes on a spot ahead to help balance.",
    "Reach the rear heel straight back rather than letting the leg swing wide."
  ],
  "tips_de": [
    "Fixiere einen Punkt am Boden, das hilft beim Gleichgewicht.",
    "Halte die Hüfte parallel zum Boden, sie darf nicht aufdrehen.",
    "Arbeite zuerst mit leichtem Gewicht, bis die Balance sicher sitzt."
  ],
  "tips_es": [
    "Mantén la cadera cuadrada; no dejes que se abra hacia el lado.",
    "Si pierdes el equilibrio, reduce el rango o usa menos peso.",
    "Mira un punto fijo en el suelo para estabilizarte."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/single-leg-romanian-deadlift-start.webp",
      "peak": "images/flat/single-leg-romanian-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-leg-romanian-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.