Which muscles does the single leg romanian deadlift work?

The single leg romanian deadlift mainly works your hamstrings and glutes. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single leg romanian deadlift in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Leg Romanian Deadlift: how to do it and muscles worked

The single leg romanian deadlift mainly works your hamstrings and glutes, with help from your lower back. You need dumbbells.

Muscles worked

Main

Helping

Lower back

How to do the single leg romanian deadlift

1
Hold a dumbbell in the hand opposite to your standing leg, stand tall with a soft bend in that knee and your chest up.
2
Hinge at the hips, pushing the free leg straight back behind you as the dumbbell lowers close to your shin, keeping your back flat.
3
Lower until you feel a strong hamstring stretch, then drive your hips forward to stand tall. Breathe in on the way down and out on the way up.

Form tip: Keep your hips square to the floor and look slightly ahead; fix your balance on one spot to stay steady.

Common questions

Which muscles does the single leg romanian deadlift work?: The single leg romanian deadlift mainly works your hamstrings and glutes. It also involves your lower back.
What equipment do I need for the single leg romanian deadlift?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single leg romanian deadlift in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.