Single-Leg Romanian Deadlift
In short
The 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 B.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Keep your hips square.
- Back leg in line with your torso.
- Support yourself with one hand if needed.
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 B
Good at home with light dumbbells, but balance limits the load.
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.
- Dumbbell Romanian Deadlift · Dumbbell · rating A
- Romanian Deadlift · Barbell · rating A
- Nordic Hamstring Curl · Bodyweight · rating B
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 single-leg Romanian deadlift.
Let Mitta set the weight.
Mitta plans the single-leg Romanian deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-leg Romanian deadlift
What muscles does the single-leg Romanian deadlift work?
The single-leg Romanian deadlift mainly trains your hamstrings. Your glutes help.
How many reps of the single-leg Romanian deadlift should I do?
Mitta plans the 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 single-leg Romanian deadlift?
Good alternatives that train the same muscle are the dumbbell Romanian deadlift, Romanian deadlift and Nordic hamstring curl.
Is the single-leg Romanian deadlift good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the single-leg Romanian deadlift have rating B?
Good at home with light dumbbells, but balance limits the load.