What muscles does the single-leg Romanian deadlift work?

The primary muscles are the hamstrings and gluteus medius of the working leg. The erectors, core, and ankle stabilisers contribute as secondary muscles to maintain a long spine and balance throughout the movement.

How many sets and reps should I do?

For hypertrophy, three to four sets of eight to twelve reps per side works well. For athletic performance or general fitness, three sets of six to ten reps per side with a focus on controlled tempo and balance quality is a practical starting point.

What is the difference between a single-leg RDL and a regular Romanian deadlift?

The conventional Romanian deadlift is a bilateral movement — both feet remain in contact with the floor — which allows heavier loading. The single-leg variation removes that base of support, reducing the load but adding unilateral stability demands that recruit the gluteus medius and ankle stabilisers far more directly.

Should I hold the dumbbell on the same side as the working leg or the opposite side?

The coaching convention is to hold the load in the opposite hand to the working leg — this is called the contralateral position. It creates a longer moment arm that challenges hip stability more effectively, though an ipsilateral or double-handed hold can also be used as a regression or variation.

Is this exercise suitable for beginners?

It is classified as an intermediate movement because it requires a baseline of hip-hinge mechanics, single-leg balance, and body awareness before the pattern can be performed safely with added load. Beginners are generally better served mastering the bilateral Romanian deadlift and single-leg balance drills first before progressing to this variation.

Single-Leg Romanian Deadlift

HingeIntermediateDumbbells or Kettlebell

The single-leg Romanian deadlift is a unilateral hip-hinge movement performed on one leg, typically loaded with a dumbbell or kettlebell held in the opposite hand. It trains the posterior chain — primarily the hamstrings and gluteus medius — while simultaneously demanding significant balance and hip stability. It suits intermediate trainees looking to address side-to-side asymmetries, support athletic performance, or build posterior chain strength within a general fitness programme.

How to do it

Stand on one leg, a slight bend in the working knee. Hold a dumbbell in the opposite hand. Hinge at the hips, extending the free leg behind you as a counterbalance. Keep the hips square to the floor — do not open up. Lower until a hamstring stretch is felt; drive the hips forward to return.

Coaching cues

Hips square
Slight knee bend
Long spine
Squeeze the glute to return

Why train it

Training each leg independently exposes and addresses strength imbalances between sides, which bilateral movements can mask.
The demand on the ankle stabilisers, core, and gluteus medius makes this one of the more effective single-exercise options for developing the hip stability that underpins athletic movement.
The long lever created by the extended rear leg places a substantial stretch on the working hamstring, supporting hypertrophy through a meaningful range of motion.
Because load is introduced through a single dumbbell or kettlebell rather than a barbell, the exercise is accessible in almost any training environment without specialist equipment.

Common mistakes

Rotating the hip of the free leg outward — keep both hips square to the floor throughout the entire range, as if headlights were fixed on each hip bone pointing straight down.
Rounding the lower back during the descent — maintain a long, neutral spine from the top of the head to the tailbone and think about reaching the chest forward rather than the hands downward.
Bending the standing knee excessively — allow only a slight, fixed bend; the movement should come from the hip hinge, not a squatting action in the working leg.
Rushing the return to standing — squeeze the glute of the working leg deliberately to drive the hips forward, which keeps the correct muscles in control and reduces the risk of momentum taking over.

Muscles worked

Primary: Hamstrings, Glutes (Gluteus Medius).

Secondary: Erectors, Core, Ankle Stabilisers.

Equipment

Dumbbells or Kettlebell

Good for

Athletic PerformanceGeneral FitnessHypertrophy

Easier variation

Staggered-stance RDL — rear foot lightly touches for balance.

Similar movements

Frequently asked

What muscles does the single-leg Romanian deadlift work?: The primary muscles are the hamstrings and gluteus medius of the working leg. The erectors, core, and ankle stabilisers contribute as secondary muscles to maintain a long spine and balance throughout the movement.
How many sets and reps should I do?: For hypertrophy, three to four sets of eight to twelve reps per side works well. For athletic performance or general fitness, three sets of six to ten reps per side with a focus on controlled tempo and balance quality is a practical starting point.
What is the difference between a single-leg RDL and a regular Romanian deadlift?: The conventional Romanian deadlift is a bilateral movement — both feet remain in contact with the floor — which allows heavier loading. The single-leg variation removes that base of support, reducing the load but adding unilateral stability demands that recruit the gluteus medius and ankle stabilisers far more directly.
Should I hold the dumbbell on the same side as the working leg or the opposite side?: The coaching convention is to hold the load in the opposite hand to the working leg — this is called the contralateral position. It creates a longer moment arm that challenges hip stability more effectively, though an ipsilateral or double-handed hold can also be used as a regression or variation.
Is this exercise suitable for beginners?: It is classified as an intermediate movement because it requires a baseline of hip-hinge mechanics, single-leg balance, and body awareness before the pattern can be performed safely with added load. Beginners are generally better served mastering the bilateral Romanian deadlift and single-leg balance drills first before progressing to this variation.

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