Exercise library
Hamstrings
Single-Leg Dumbbell Romanian Deadlift
- Primary muscle
- Hamstrings
- Also works
- Glutes, Core
- Equipment
- Dumbbell
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Balance on one leg holding a dumbbell and hinge forward as the free leg extends behind you. Lower until your torso is near parallel with a flat back, then return to standing under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the hamstrings — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- B-Stance Dumbbell Romanian DeadliftDumbbellHinge
- Dumbbell Romanian DeadliftDumbbellHinge
- Band Leg CurlBandHinge
- Barbell Good MorningBarbellHinge
- Barbell Romanian DeadliftBarbellHinge
- Barbell Stiff-Leg DeadliftBarbellHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the hamstrings: