Hamstrings exercise

Single Leg Romanian Deadlift

How to do the Single Leg Romanian Deadlift with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Get into a position incorporating soft knees and soft hips. Extend both arms out as you reach forward. At the same time, drive your hips back. Your chest should be facing toward the ground and your elevated leg should be straightened out, extending back. Keep your body straight.…
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Illustration showing the Single Leg Romanian Deadlift
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Primary Lower Back muscle Lower Back Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Single Leg Romanian Deadlift

  1. 1 Get into a position incorporating soft knees and soft hips.
  2. 2 Extend both arms out as you reach forward. At the same time, drive your hips back. Your chest should be facing toward the ground and your elevated leg should be straightened out, extending back.
  3. 3 Keep your body straight. Hold this position for 30 seconds.
  4. 4 Drive your knee and hips forward. Return to a standing position with both feet touching the ground and your arms at your sides.