Exercise
SINGLE-ARM, SINGLE-LEG ROMANIAN DEAD LIFT
Form cues
About
A unilateral RDL with one arm holding the weight and the opposite leg extended behind, demanding hip hinge strength, balance, and anti-rotational stability.
Instructions
Step-by-step technique
Establish a balanced starting stance
Stand on your working leg while holding the weight in the opposite hand, maintaining a neutral spine and a slight bend in your supporting knee. Engage your core and pull your shoulder blades back to ensure your torso remains stable throughout the movement.
root your footHinge at your hips
Initiate the movement by pushing your hips straight back as if trying to touch a wall behind you with your glutes. Keep the weight close to your shin while maintaining a flat back and a neutral neck position throughout the descent.
hinge, don't squatExtend the floating leg
As you lower your torso toward the floor, simultaneously reach your free leg backward, keeping it aligned with your torso to form a straight line. This positioning maximizes glute engagement while challenging your balance and anti-rotational core stability.
keep hips squareControl the descent phase
Continue lowering the weight until you feel a deep stretch in your working hamstring or until your torso is nearly parallel to the floor. Ensure your pelvis does not rotate toward the side of the weighted arm during this lowering phase.
long, straight spineDrive through the heel
Contract your glute and drive through the heel of your standing foot to return to the starting upright position. Maintain tension in your core and glutes as you pull your torso back to neutral, avoiding any arching of the lower back.
squeeze the gluteCommon mistakes
What goes wrong — and why
Hip rotating open
The free hip rotates outward as a compensation.
Square both hips to the floor and maintain pelvic neutrality throughout.
Weight drifting forward
Allowing the dumbbell to swing away from the leg increases back strain.
Keep the weight close to the standing leg throughout the hinge.
Rounding the lower back
Lumbar flexion at the bottom compromises the spine.
Hinge from the hip with a neutral spine, not by curving the back.
Variations · Progressions · Regressions
Adaptations for every level
Single-Leg RDL (Both Hands)
Hold a dumbbell in each hand for a balanced load while learning the pattern.
Single-Leg RDL to Row
Add a row at the bottom for a posterior chain combination.
Barbell Single-Leg RDL
Use a barbell for maximum loading of the single-leg pattern.