Which hand should hold the dumbbell during single leg Romanian deadlifts?

Hold the dumbbell in the hand opposite to your standing leg, as this creates a more natural counterbalance and engages your core for stability. You can also hold dumbbells in both hands for increased loading once you master the single-dumbbell version.

How high should my back leg go during the single leg Romanian deadlift?

Your back leg should rise only as high as needed to maintain a neutral spine and square hips, typically forming a straight line with your torso. Forcing the leg higher often causes the hips to rotate and the lower back to compensate.

Why do I lose balance during single leg Romanian deadlifts?

Balance issues typically stem from hinging too quickly, not engaging your core, or lacking a fixed visual focal point on the ground ahead of you. Start with a slower tempo and consider lightly touching a wall or rack for support until your stability improves.

Single Leg Romanian Deadlift (Dumbbell)

The single leg Romanian deadlift with dumbbell is a unilateral hip hinge exercise that targets the glutes and hamstrings while challenging balance and stability. It suits lifters looking to address strength imbalances, improve single-leg stability, and build posterior chain strength with minimal equipment.

Muscle group: Glutes
Primary muscles: hamstrings, glutes
Equipment: Dumbbell

Single Leg Romanian Deadlift (Dumbbell) demonstration

How to do the Single Leg Romanian Deadlift (Dumbbell)

Hold a dumbbell in one hand and stand on the opposite leg with a slight bend in the knee.
Hinge at the hip by pushing your hips back while keeping your spine neutral and chest up.
Lower the dumbbell toward the ground as your non-standing leg extends straight behind you for counterbalance.
Descend until you feel a stretch in the hamstring of your standing leg or until your torso is roughly parallel to the floor.
Drive through your standing foot and squeeze your glutes to return to the starting position.
Complete all reps on one leg before switching sides.

Form tips

Keep your hips square to the ground throughout the movement rather than letting the non-standing hip rotate open.
Maintain a straight line from your head through your elevated heel at the bottom position to ensure proper alignment.
Focus on pushing the floor away with your standing foot rather than pulling yourself up with your back.

Common mistakes

Rounding the lower back to reach deeper: this shifts tension away from the hamstrings and increases injury risk.
Letting the hips rotate open: this reduces glute activation and creates compensatory stress on the lower back.
Bending the standing knee excessively: this turns the movement into a squat pattern rather than a hip hinge.

Sets and reps

For strength, perform 3 to 4 sets of 5 to 8 reps per leg with heavier weight, and for hypertrophy, use 3 to 4 sets of 8 to 12 reps per leg with moderate weight.

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Frequently asked questions

Which hand should hold the dumbbell during single leg Romanian deadlifts?: Hold the dumbbell in the hand opposite to your standing leg, as this creates a more natural counterbalance and engages your core for stability. You can also hold dumbbells in both hands for increased loading once you master the single-dumbbell version.
How high should my back leg go during the single leg Romanian deadlift?: Your back leg should rise only as high as needed to maintain a neutral spine and square hips, typically forming a straight line with your torso. Forcing the leg higher often causes the hips to rotate and the lower back to compensate.
Why do I lose balance during single leg Romanian deadlifts?: Balance issues typically stem from hinging too quickly, not engaging your core, or lacking a fixed visual focal point on the ground ahead of you. Start with a slower tempo and consider lightly touching a wall or rack for support until your stability improves.

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