Single Leg Romanian Deadlift (Dumbbell)
Trains the hamstrings, with help from the glutes. You need a dumbbell. 3 of our free programs use it, across 6 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Single Leg Romanian Deadlift (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body C | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body B | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout C — Phase 1 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Single Leg Romanian Deadlift (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Single Leg Romanian Deadlift (Dumbbell) trains
Technique
How to do the Single Leg Romanian Deadlift (Dumbbell)
- Stand with feet hip-width apart, holding a dumbbell in your right hand. Shift your weight onto the right leg and keep it straight.
- Hinge at your hips, extending your left leg straight back while lowering the dumbbell towards the floor.
- Continue lowering until your upper body and extended leg are parallel to the floor and level from ankle to shoulders.
- Return to the starting position by driving through your standing heel. Repeat for the desired number of repetitions, then switch legs.
Form cues
Getting it right
- Exhale as you lower the dumbbell and inhale as you return to the start.
- Maintain a slight bend in the standing knee to avoid joint strain.
- Practice the movement without weights to master the form before adding resistance.
Substitutes
Swap Single Leg Romanian Deadlift (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Leg Romanian Deadlift (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.