Adiletix - Dumbbell Single-Leg Romanian Deadlift - Step-by-Step Guide
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Dumbbell Single-Leg Romanian Deadlift
1 - Stand upright holding a dumbbell in each hand (or one dumbbell in the opposite hand to the working leg) with your feet hip-width apart.
2 - Shift your weight onto one leg, keeping a slight bend in the knee of the standing leg to avoid locking out the joint.
3 - Hinge at the hips by pushing them back while simultaneously extending the non-standing leg straight behind you for counterbalance.
4 - Lower the dumbbells toward the floor in a controlled manner, keeping them close to your body and your back flat and neutral throughout the movement.
5 - Continue lowering until your torso is roughly parallel to the floor or until you feel a deep stretch in the hamstring of the standing leg.
6 - Drive through the heel of the standing leg and contract your glutes to return to the upright starting position in a controlled motion.
7 - Complete all reps on one side before switching to the other leg.
