Single-Leg Romanian Deadlift
Hamstrings, glutes and balance2 dumbbells
The single-leg Romanian deadlift is a hip hinge on one leg. It trains hamstrings and glutes and builds balance, and it needs far less weight than a two-leg deadlift.
How to do the Single-Leg Romanian Deadlift
- Stand on one leg with a soft knee, holding a dumbbell in each hand in front of your thighs.
- Hinge at the hip, pushing it back as your other leg reaches behind you, with your hips square to the floor.
- Slide the dumbbells down your standing leg for three seconds, back flat, until you feel a strong hamstring stretch.
- Drive your hips forward to stand tall. Finish all the reps on one leg, then switch.
Common mistakes
- Your hips open up toward the ceiling. Point the toes of your back foot at the floor and keep both hip bones facing down.
- Your back rounds as you reach down. Shorten the range and keep your chest proud and your shoulder blades pulled together.
- You wobble side to side. Pick a spot on the floor a few feet ahead, and touch a wall with your fingertips for the first sets.
Equipment and setup
Two dumbbells are all you need. Stagger uses a pair of 30 lbs (14 kg) for 8 reps on each leg.
If balance is the limit, rest the fingertips of one hand on a wall or counter and hold a single dumbbell in the other hand.
Easier and harder versions
Easier: Hold one lighter dumbbell, keep your back toes on the floor, or use a wall for balance.
Harder: Hold the bottom for a second or use heavier dumbbells. Stagger runs 8 reps per leg on a 90-second clock at a 3-0-1 tempo.