Hand-Supported Single-Leg Romanian Deadlift
In short
The hand-supported single-leg Romanian deadlift trains your hamstrings, with your glutes helping. You need dumbbells, and do 8 to 12 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- One hand on a rack or bar, dumbbell in the other hand.
- Hips square, back leg in line with your torso.
- Lower until you feel the stretch in your hamstring.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
The support removes the balance problem of the regular single-leg RDL, so you can go heavier and closer to failure; the hamstrings are loaded at long length. No direct evidence for this variant.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Single-Leg Romanian Deadlift · Dumbbell · rating B
- Dumbbell Romanian Deadlift · Dumbbell · rating A
- Romanian Deadlift · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the hand-supported single-leg Romanian deadlift.
Let Mitta set the weight.
Mitta plans the hand-supported single-leg Romanian deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
hand-supported single-leg Romanian deadlift
What muscles does the hand-supported single-leg Romanian deadlift work?
The hand-supported single-leg Romanian deadlift mainly trains your hamstrings. Your glutes help.
How many reps of the hand-supported single-leg Romanian deadlift should I do?
Mitta plans the hand-supported single-leg Romanian deadlift at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the hand-supported single-leg Romanian deadlift?
Good alternatives that train the same muscle are the single-leg Romanian deadlift, dumbbell Romanian deadlift and Romanian deadlift.
Is the hand-supported single-leg Romanian deadlift good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the hand-supported single-leg Romanian deadlift have rating A?
The support removes the balance problem of the regular single-leg RDL, so you can go heavier and closer to failure; the hamstrings are loaded at long length. No direct evidence for this variant.