Single-Leg Romanian Deadlift
The single-leg Romanian deadlift isolates each hamstring individually while challenging balance and hip stability. Hold a dumbbell in the opposite hand of the working leg, hinge forward, and let the free leg extend behind you as a counterbalance.
How to Perform
Hold the dumbbell in the hand opposite to the standing leg for natural counterbalance.
Hinge forward at the hip while extending the non-working leg straight behind you.
Keep your hips square to the floor — do not let the free hip open outward.
Lower until your torso and back leg form a straight line parallel to the floor.
Return to standing by driving the hip forward, not by pulling with your back.
Common Mistakes to Avoid
Rotating the hips open toward the free leg side, reducing hamstring engagement.
Bending the standing knee excessively, turning it into a single-leg squat.
Rounding the back to reach the floor instead of hinging deeper at the hip.
Rushing the movement — balance requires slow, controlled reps.
Muscle Activation
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