Hamstrings
Single Leg Romanian Deadlift
The Single Leg Romanian Deadlift is a strength exercise with dumbbells for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 21%, hamstrings (biceps femoris) 19% and hamstrings (semitendinosus/-membranosus) 16%.
Also known as: single leg rdl, sl rdl
How to do it
- Hold a dumbbell in the hand opposite your standing leg.
- Stand on one leg with a soft knee and brace the core.
- Hinge forward on the standing leg while the free leg reaches straight back.
- Lower the dumbbell toward the floor beside the standing foot until you feel a deep hamstring stretch.
- Drive the standing hip forward to stand tall, then switch sides after the set.
Tips
- Holding the weight on the opposite side gives the hip stabilizers extra work.
- Touch a bench with the free hand if balance limits the set.
Common mistakes
- Rotating the chest toward the dumbbell.
- Bending the standing knee to reach the floor.
- Letting the back leg bend and drop.
Muscles worked by the Single Leg Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Balancing on one leg adds glute medius and trunk control. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Single Leg Romanian Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Single Leg Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back), adductors and gluteus medius assist.
Is the Single Leg Romanian Deadlift good for beginners?
The Single Leg Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Single Leg Romanian Deadlift?
For example the B-Stance Romanian Deadlift, Kettlebell Single Leg Deadlift and Single Leg Barbell Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Single Leg Romanian Deadlift harder?
Add weight or reps, or move on to the Single Leg Barbell Deadlift and Snatch Grip Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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