- EquipmentDumbbell
- PatternHinge
- Reps6 to 15 reps
- Joint loadLower back
- One side at a time
Stand on one leg with a slight knee bend, holding a dumbbell in the opposite hand.
First cueKeep the hips square to the floor.
How to do the Single-Leg Romanian Deadlift
Set up. Stand on one leg with a slight knee bend, holding a dumbbell in the opposite hand.
- Hinge forward at the hip as the free leg reaches straight back.
- Lower until your torso and back leg are near level, or to a strong stretch.
- Drive the hip forward to stand up.
- Finish the set and switch sides.
Form cues
- Keep the hips square to the floor.
- Move as one line from head to back heel.
- Hold a support to learn it.
Common mistakes
- Opening the hip so the back leg turns out.
- Rounding the back.
Muscles worked
Main target: Hamstrings. The hamstrings run down the back of the thigh. They bend the knee and extend the hip, which is why both a curl and a hinge train them.
On the way: Glutes and Lower back.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Single-Leg Romanian Deadlift, from the same catalog the StatBlockFit app logs.
- Bulgarian Split Squat Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Single-Leg Romanian Deadlift first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Single-Leg Romanian Deadlift 3 × 6 to 15 reps
- Bulgarian Split Squat 3 × 6 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Kettlebell Romanian Deadlift
Kettlebell
Gym or cable swap
Cable Romanian Deadlift
Cable
Less load on the lower back
Nordic Curl
The Single-Leg Romanian Deadlift loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Romanian Deadlift.
Other variations of the Romanian Deadlift: Stiff-Leg Deadlift, Good Morning, Broomstick Hip Hinge, Kettlebell Romanian Deadlift and Cable Romanian Deadlift.
Do before it: Kettlebell Romanian Deadlift (same movement, lighter), 90/90 Hip Switch (hip range), Cat-Cow (bracing) and Broomstick Hip Hinge (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Single-Leg Romanian Deadlift is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Single-Leg Romanian Deadlift?
Set up: Stand on one leg with a slight knee bend, holding a dumbbell in the opposite hand. Steps: 1. Hinge forward at the hip as the free leg reaches straight back. 2. Lower until your torso and back leg are near level, or to a strong stretch. 3. Drive the hip forward to stand up. 4. Finish the set and switch sides. Form cues: Keep the hips square to the floor. Move as one line from head to back heel. Hold a support to learn it. Common mistakes: Opening the hip so the back leg turns out. Rounding the back.
What muscles does the Single-Leg Romanian Deadlift work?
It trains the hamstrings as its main target and works the glutes and lower back on the way.
What can I do instead of the Single-Leg Romanian Deadlift?
At home: Kettlebell Romanian Deadlift. In a gym: Cable Romanian Deadlift. With less load on the lower back: Nordic Curl. Each trains the same main muscle.
What should I pair the Single-Leg Romanian Deadlift with?
Good partners in the same workout are Bulgarian Split Squat, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Single-Leg Romanian Deadlift be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.