Single Leg Dumbbell Deadlift
Also known as: single leg dumbbell romanian deadlift, single leg rdl, dumbbell single leg deadlift, single leg dumbbell rdl, one leg dumbbell deadlift
In SetGrip: Dumbbell Deadlift (Single Leg)
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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One dumbbell and one working leg strip the deadlift down to hip stability: the trailing leg extends behind you as a counterweight while the stance-side glute controls everything. It is far more forgiving than the barbell single-leg version, making it the standard choice for unilateral posterior-chain work in moderate rep ranges.
How to do the Single Leg Dumbbell Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and lift your right foot slightly off the ground.
- Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
- At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
- Lower the dumbbell until your torso and right leg are parallel to the ground.
- Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Leg Dumbbell Deadlift work?
The Single Leg Dumbbell Deadlift primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Single Leg Dumbbell Deadlift good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Dumbbell Deadlift with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Dumbbell Deadlift?
If you cannot do the Single Leg Dumbbell Deadlift, try the Single Leg Barbell Deadlift, the Barbell Deadlift or the Barbell Romanian Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Dumbbell Deadlift, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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