How to Do Single Leg Romanian Deadlift

Single Leg Romanian Deadlift is a hamstrings exercise using dumbbell, listed as advanced in the A90 Training Club catalogue.

Also known as Single Leg RDL, Dumbbell Single Leg RDL.

Primary muscle

Hamstrings

Equipment

Dumbbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Single Leg Romanian Deadlift

  1. 01Hold a dumbbell in the hand opposite to the standing leg and shift your weight to the mid-foot.
  2. 02Hinge at the hips while simultaneously lifting the non-working leg behind the body in a straight line.
  3. 03Lower the weight toward the mid-shin until a stretch is felt in the standing hamstring.
  4. 04Drive the standing hip forward to return to an upright position.
  5. 05Maintain a slight bend in the standing knee throughout the entire set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Single Leg Romanian Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Hamstrings Bends the knee and extends the hip.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips rotate toward the floor, focus on keeping the shoelaces of the floating foot pointed directly at the ground.

Same coaching engine used inside the A90 app

05 / FAQ

Single Leg Romanian Deadlift questions

What muscles does Single Leg Romanian Deadlift work?

Single Leg Romanian Deadlift is catalogued as a hamstrings exercise in A90 Training Club, with the hamstrings as its primary muscle group.

How do you do Single Leg Romanian Deadlift correctly?

Hold a dumbbell in the hand opposite to the standing leg and shift your weight to the mid-foot. Hinge at the hips while simultaneously lifting the non-working leg behind the body in a straight line. Lower the weight toward the mid-shin until a stretch is felt in the standing hamstring. Drive the standing hip forward to return to an upright position. Maintain a slight bend in the standing knee throughout the entire set.

What is the A90 coach tip for Single Leg Romanian Deadlift?

If the hips rotate toward the floor, focus on keeping the shoelaces of the floating foot pointed directly at the ground.

Is Single Leg Romanian Deadlift suitable for beginners?

Single Leg Romanian Deadlift is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Single Leg Romanian Deadlift?

Single Leg Romanian Deadlift uses dumbbell.

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