WhatWorksWhat.
Hamstrings

Single-leg Romanian Deadlift

Hamstring stretch + glute med fire on the standing leg.

Complexity · Mediumhypertrophyintermediate+Dumbbells
Check Your Form
  • Abs
  • Glutes
  • Hamstrings
  • Hamstrings - Inner hamstring
  • Hamstrings - Outer hamstring
  • Lower back
  • Outer hamstring
  • Inner hamstring
  • Deep inner hamstring

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer hamstring

    Hit

    Biceps femoris.

  • Inner hamstring

    Hit

    Semitendinosus.

  • Deep inner hamstring

    Not hit

    Semimembranosus - sits underneath the inner hamstring.

The movement

Get it right, not roughly right.

Optimal form

9:17· Squat University

The BEST Single-Leg RDL Tutorial (Romanian Deadlift)

Hinge bottom

Lockout

Stand on one leg, soft knee. Hinge at the hip - opposite leg extends behind you in a straight line with the back. Lower the dumbbell down the working leg until you feel a deep hamstring stretch. Drive hips forward to stand.

Common mistakes

  • Twisting the hips open - keep them square to the ground.
  • Trying to load too heavy - balance fails before strength does.

Where you should feel it

Hamstring stretch + glute med fire on the standing leg.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains hamstrings. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Kickstand single-leg RDL

    Back foot lightly touches for balance.

    100% on target

    On target

    Same target, minor adjustment.

  • Single-leg cable RDL

    Low cable instead of dumbbell.

    95% on target

    On target

    Same target, minor adjustment.

  • Bird-dog RDL

    Free arm extends overhead.

    90% on target

    On target

    Adds core demand.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes