Exercise · hip hinge
Single-leg Romanian deadlift
Single-leg Romanian deadlift is an intermediate hip hinge movement that trains hamstrings, glutes, done with dumbbells or no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 3-0-1.
The most common mistake is hip opening sideways and losing balance. If dumbbells or no equipment or the movement itself doesn't suit you, Dumbbell Romanian deadlift or Single-leg glute bridge or Lying leg curl cover the same pattern. It's usually held back for back, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hold support if needed; hinge on one leg as the other extends back | ज़रूरत हो तो सहारा पकड़ो, एक पैर पर झुको, दूसरा पीछे |
| 2 | Hips square to the floor, back flat | कूल्हे सीधे रखो, पीठ सीधी रखो |
| 3 | Feel the standing-leg hamstring; return by squeezing the glute | खड़े पैर की हैमस्ट्रिंग महसूस करो, ग्लूट दबाकर वापस |
Equipment & who it fits
Needs dumbbells or no equipment, rated intermediate, held back for back, pregnancy issues. Search "single leg romanian deadlift" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Single-leg Romanian deadlift work?
- Single-leg Romanian deadlift primarily trains hamstrings, glutes, using a hip hinge pattern with dumbbells or no equipment.
- What's the most common mistake with Single-leg Romanian deadlift?
- Hip opening sideways and losing balance
- What can I do instead of Single-leg Romanian deadlift?
- The closest substitutes in this database are dumbbell romanian deadlift, single leg glute bridge, lying leg curl, which train the same pattern with different equipment.