Dumbbell Single Leg Romanian Deadlift Leg Raise

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a dumbbell in the hand opposite to your working leg (contralateral grip).
2. Shift your weight onto the working leg with a slight 10-15 degree bend in the knee.
3. Engage your core and pull your shoulder blades back and down to stabilize the dumbbell and engage the trapezius.
4. Find a focal point on the floor 3-5 feet in front of you to help maintain balance.

How to do it

1. Inhale as you hinge at the hips, lowering the dumbbell toward the floor while simultaneously raising your non-working leg straight back behind you in a line with your torso.
2. Lower until your torso and back leg are roughly parallel to the floor, keeping your hips square to the ground and the dumbbell close to your standing leg.
3. Exhale and drive through the heel of your standing leg to return to an upright position, squeezing your glutes and traps at the top.
4. Maintain a controlled tempo, taking 3 seconds to lower and 1 second to return to the start.

Form checklist

• Keep the back leg straight and toes pointed toward the ground to prevent the hips from opening up.
• Maintain a neutral spine from head to tailbone; do not let the weight pull your shoulder forward or round your back.
• Keep the dumbbell tracking close to your shin rather than letting it swing away from your body.
• Ensure the knee of the standing leg stays tracked over the middle of the foot without collapsing inward.

Pro tips

• Focus on pushing your hips back as far as possible rather than reaching for the floor to maximize hamstring tension.
• Squeeze the glute of the raised leg at the bottom of the movement to help stabilize the pelvis and keep it level.
• Actively 'grip' the floor with your toes and heel to create a stable base and improve balance.

Make it harder

• Add a 2-second pause at the bottom of the hinge to increase time under tension and balance demand.
• Perform the movement while standing on a slightly elevated or unstable surface like a foam pad.

Frequently asked

What muscles does the dumbbell single leg romanian deadlift leg raise work?

The dumbbell single leg romanian deadlift leg raise primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae and quadriceps as secondary muscles.

What equipment do you need for the dumbbell single leg romanian deadlift leg raise?

The dumbbell single leg romanian deadlift leg raise uses dumbbell.

Is the dumbbell single leg romanian deadlift leg raise good for beginners?

The dumbbell single leg romanian deadlift leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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