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Supported Single-Leg Romanian Deadlift

Learn how to do supported single-leg romanian deadlift with a clear setup, controlled movement, and a technique you can repeat.

All legsDumbbell3 technique steps

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Supported Single-Leg Romanian Deadlift: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do supported single-leg romanian deadlift

  1. Stand beside a stable rack or support. Rest one hand lightly on it, hold a dumbbell in the other hand, and balance on the leg opposite the dumbbell with a soft knee.
  2. Hinge at the standing hip, sending the free leg backward as the torso tips forward. Keep the hips facing the floor and guide the dumbbell close to the standing leg.
  3. Stop before the pelvis rotates or the back position changes. Push through the standing foot to return upright, using the support for balance. Repeat on the other leg.
Supported Single-Leg Romanian Deadlift exercise illustration

Supported Single-Leg Romanian Deadlift: muscles worked

Primary focus: hamstrings and glutes. Supporting muscles: Core.

CoreHamstringsGlutesAll legs
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

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Frequently asked questions

How do you do supported single-leg romanian deadlift?

Stand beside a stable rack or support. Rest one hand lightly on it, hold a dumbbell in the other hand, and balance on the leg opposite the dumbbell with a soft knee. Hinge at the standing hip, sending the free leg backward as the torso tips forward. Keep the hips facing the floor and guide the dumbbell close to the standing leg. Stop before the pelvis rotates or the back position changes. Push through the standing foot to return upright, using the support for balance. Repeat on the other leg.

What muscles does supported single-leg romanian deadlift work?

Supported Single-Leg Romanian Deadlift primarily trains the hamstrings and glutes, with the core contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for supported single-leg romanian deadlift?

Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.

What can I do instead of supported single-leg romanian deadlift?

Related options include Dumbbell Romanian Deadlift, Stiff-Legged Dumbbell Deadlift, Bulgarian Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing supported single-leg romanian deadlift and the related movements above to compare equipment and technique choices.

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