Single-Leg Romanian Deadlift (Contralateral Dumbbell)

Starting position

1. Stand on one leg with a slight bend in the standing knee. The other foot lightly touches the floor behind you with the toes.
2. Hold the dumbbell in the hand opposite your standing leg: standing on the right leg — dumbbell in the left hand, and vice versa.
3. Hold your free arm out to the side or on your hip for balance.
4. Stand tall, set your shoulder blades back and brace your abs.

Execution

1. Inhale, push your hips back and hinge forward while lifting your free leg behind you. Your torso and raised leg move as one straight line.
2. The dumbbell travels straight down along your standing leg. Keep the slight bend in the standing knee without changing it.
3. Lower until you feel a stretch in the back of your thigh while your back stays flat — usually with your torso close to parallel to the floor or a bit higher.
4. Exhale, squeeze the glute of the standing leg and return to upright, lowering the free leg.
5. Finish all reps on one leg, then switch legs and hands.

Common mistakes

• Rounding the back — the load moves from the hamstrings to the lower back.
• Hips opening toward the raised leg — you lose balance and the glute works less.
• Bending the standing knee too much — the movement turns into a squat.
• Letting the dumbbell drift far in front of the leg — more stress on the back.

Beginner tips

• Learn the movement with no weight first, holding onto a support with your free hand.
• Move slowly: balance matters more than range of motion.
• Keep your hips level — imagine a glass of water resting on your lower back.

Alternatives

• Barbell Romanian Deadlift — two legs make balance easier
• Glute Bridge with Bench Support — loads the glutes without standing balance
• Lying Leg Curl — isolated hamstring work