Dumbbell single-leg Romanian deadlift

Dumbbells

Also called single leg dumbbell rdl, single leg rdl

Stand on one leg holding dumbbells, hinge forward at the hips with a slight knee bend, then return to standing.

Movement

Main movers get full credit for a set, helpers half.

Core

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Needs less weight and gives high hamstring activation plus glute stabiliser work. Jeremy Ethier, The Best Science-Based DUMBBELL Legs Exercises For Size And Symmetry @ 5:05videoStudy2020checked by AI
Injury risk lower is better2.0
Low risk with basic technique. 1 source.
- 2/5 Recommended for back pain sufferers as a way to learn hinging with neutral spine. Squat University, The WORST Exercises For Back Pain (Do THESE Instead!) @ 1:01videoExpert opinion2023checked by AI
Spinal load lower is better2.0
Light. 1 source.
- 2/5 Hips do the moving with a neutral spine; done right you feel glutes and hamstrings, not the low back. Squat University, The WORST Exercises For Back Pain (Do THESE Instead!) @ 1:01videoExpert opinion2023checked by AI