Single-Leg Romanian Deadlift
How to do it
Starting position
- Hold a dumbbell or kettlebell in one hand.
- Stand upright with your feet shoulder-width apart.
- Balance on the foot opposite the hand holding the weight.
- Slightly bend your supporting knee and keep it fixed.
Movement
- Hinge your torso forward and extend your opposite leg back.
- Before your back rounds, lower down to the point where you feel a stretch in the back of your supporting thigh.
- Push through the floor with your supporting foot and return to the starting position.
Breathing
Inhale as you bend forward and exhale as you come up.
Trainer tips
- Keep your pelvis level
- Keep your back leg and upper body in a straight line
- Put your weight on the heel of your supporting foot
Cautions
- If your lower back overarches, you can suffer a lumbar injury, so brace your abs.
- If your knee caves inward, it strains the joint, so align it with your toes.
- Opening the pelvis outward
- Losing balance and using momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings Glutes |
|---|---|
| Secondary muscles | Lower back · Abs |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps (one side at a time) |
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Bodyweight Good MorningEasierBodyweight Single Leg RDLEasierDumbbell RDL Death MarchHarderDumbbell Single Leg Romanian Deadlift Leg RaiseHarderDumbbell Romanian DeadliftSimilar exerciseBarbell Romanian DeadliftSimilar exerciseGlute Ham RaiseSame muscle · different equipmentBand Good MorningSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.