Single leg romanian deadlift dumbbell

Category

Legs

Difficulty

Advanced

Equipment

Dumbbells

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae, Rectus Abdominis, Obliques, Gastrocnemius

How to do it

1. Stand with feet hip-width apart, holding a dumbbell in your right hand. Shift your weight onto the right leg and keep it straight.
2. Hinge at your hips, extending your left leg straight back while lowering the dumbbell towards the floor.
3. Continue lowering until your upper body and extended leg are parallel to the floor and level from ankle to shoulders.
4. Return to the starting position by driving through your standing heel. Repeat for the desired number of repetitions, then switch legs.

Form tips

• Exhale as you lower the dumbbell and inhale as you return to the start.
• Maintain a slight bend in the standing knee to avoid joint strain.
• Practice the movement without weights to master the form before adding resistance.