Opening the hips
Keep the back toe pointed down and both hip points facing the floor.
Hinge · Dumbbells
Single Leg Romanian Deadlift
A one-leg hinge with dumbbells, tipping forward on the standing leg as the free leg reaches back. It trains hamstrings and glutes one side at a time and challenges balance. Good for runners, field-sport athletes, and anyone with side-to-side imbalances.
- Primary
- Hamstrings
- Secondary
- Glutes
- Starting rep range
- 8–12 reps
- Target effort
- 2 reps in reserve
- Progression
- 2 kg jumps
Muscles worked
The standing leg's hamstrings and glutes lengthen and then extend the hip; the glute medius and foot muscles stabilize against tipping. The lower back holds the spine neutral as you hinge.
How to set up
- Hold a dumbbell in the hand opposite the standing leg, or one in each hand.
- Stand on one foot with a soft knee.
- Brace your trunk and square your hips to the floor.
- Use a wall or rack with your free hand for balance if needed.
How to do each rep
- Hinge forward at the hip while the free leg reaches straight back.
- Keep the hips level and the back flat; lower until your hamstring is stretched.
- Drive through the standing foot to return upright.
- Move slowly enough to control balance throughout.
Common single leg romanian deadlift mistakes
Rounding the back to reach lower
Lower only until the hamstring stretches with a flat back.
Wobbling and losing reps
Hold a support with your free hand so you can load the leg properly.
Sets, reps, and progression
Surpass starts the single leg romanian deadlift at 8–12 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Master bodyweight first, then add dumbbells in small jumps. If balance limits you more than the muscles, use a support or switch to a kickstand (staggered stance) RDL.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Single Leg Romanian Deadlift alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Single leg RDL vs regular RDL?
The regular RDL lets you lift much heavier. The single leg version adds balance and hip stability work and can help even out side-to-side differences.
What is the hardest part of single-leg RDLs?
For most people it's balance, not strength. Use a light hand support or a kickstand stance so you can push the muscles harder.