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Single-Leg Romanian Deadlift guide
The Single-Leg Romanian Deadlift is a intermediate-level compound dumbbell exercise that primarily targets the Hamstrings. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the single-leg romanian deadlift work?
The Single-Leg Romanian Deadlift primarily trains the Hamstrings, recruiting the surrounding hamstrings musculature and supporting muscles as a compound lift. Train it as part of a balanced hamstrings routine.
How do you do the single-leg romanian deadlift?
To do the Single-Leg Romanian Deadlift: set up at the dumbbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your hamstrings drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the hamstrings; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the dumbbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your hamstrings drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the hamstrings.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common single-leg romanian deadlift mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Single-Leg Romanian Deadlift alternatives
Single-Leg Romanian Deadlift FAQ.
What muscles does the Single-Leg Romanian Deadlift work?
The Single-Leg Romanian Deadlift primarily targets the Hamstrings, training the Hamstrings as the main muscle group, along with supporting muscles as a compound movement.
Is the Single-Leg Romanian Deadlift a compound or isolation exercise?
The Single-Leg Romanian Deadlift is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Single-Leg Romanian Deadlift?
You need a dumbbell. Difficulty is rated intermediate.
What are good alternatives to the Single-Leg Romanian Deadlift?
Good hamstrings alternatives include Romanian Deadlift, Lying Leg Curl, Seated Leg Curl.
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