Dumbbells Unilateral Romanian Deadlift
The single-leg dumbbell Romanian deadlift combines a unilateral hip hinge with balance control, training glutes and hamstrings.
HAMSTRINGS · LOWER BODY
How it is executed
- Stand tall holding one dumbbell in the hand opposite the working leg (or a lighter dumbbell in each hand).
- Shift your weight onto the supporting foot, keep a slight bend in that knee, and hinge at the hips as you let the non-working leg extend straight back.
- Lower the dumbbell along the front of the standing leg until your torso is almost parallel to the floor, keeping your back flat and hips square.
- Drive the standing heel into the ground and contract your glutes and hamstrings to return to an upright position.
- Maintain balance and control; the only movement is the hip hinge.
- Muscles worked
- Hamstrings
- Primary muscle
- Hamstrings
- Equipment
- Dumbbell
- Movement pattern
- Lower body
- Difficulty
- Advanced
- What it is for
- StrengthStabilityHypertrophy
Common mistakes
- Opening the pelvis: reduce range.
- Locking the knee: keep a slight bend.
- Reaching for the floor: move hips back.
Frequently asked questions
- Should the free-leg hip open?
- Aim to keep the pelvis facing the floor as the free leg reaches back. Rotating it for extra depth changes the movement.
- What if balance is the limiting factor?
- Practice with light hand support or rear toes on the floor. Reduce load before seeking more depth.
- Must the dumbbells touch the floor?
- No. Stop where you can maintain back and pelvic control. Height depends on mobility and body proportions.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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