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Hamstrings and glutes ยท Hip hinge

Single-Leg Romanian Deadlift

A compound hip hinge exercise for the hamstrings and glutes, done with a dumbbell. It also works the abductors and lower back.

Dumbbell Compound Reps and weight One side at a time Also called: single leg rdl, sl rdl

Muscles worked

Primary

Hamstrings and Glutes

Do most of the work.

Secondary

Abductors and Lower back

Help during each rep.

  • HamstringsBack of the thighsPrimary
  • GlutesHips and seatPrimary
  • AbductorsOuter hipsSecondary
  • Lower backSpinal erectorsSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Push the hips back, keep the back flat and the bar close.
  3. Shins stay near vertical; feel the stretch in the hamstrings.
  4. Stand up by driving the hips forward and squeezing the glutes.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Rounding the back. Keep the back flat; lower the weight until you can.
  • Squatting the weight. Push the hips back and keep the shins near vertical: it is a hip movement.
  • Letting the weight drift away. Keep the bar or weight close to the legs the whole way.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.