Hamstring exercise
Single-Leg Romanian Deadlift
Combine hamstring loading with the hip control that cutting demands.
- Equipment
- Dumbbells
- Sides
- One leg at a time
- Positions
- All positions
- Tempo
- 40X1
Setup
A light dumbbell or kettlebell in one hand, standing on the opposite leg.
How to do it
- Keep your hips square - imagine both hip bones pointing at the floor - and reach back with your free leg as you hinge forward.
- Stop when you feel hamstring tension rather than chasing depth.
- Return by driving your hips forward.
- Do 3 sets of 6 to 8 per leg with a light load; this is much harder to control than it looks.
Coaching cues
- Both hip bones pointing at the floor
- Reach back with the free leg
- Light load - control is the point
Common mistakes
- Rotating open at the hip, which removes most of the benefit
- Rounding the lower back to gain extra range
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Light to moderate dumbbell | 3 | 6 to 8 per leg | 90 sec |
| Size | Moderate dumbbell | 3 | 8 to 10 per leg | 90 sec |
Tempo 40X1: Take 4 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- Nordic Hamstring CurlBuild eccentric knee-flexor strength in the hamstrings.
- Razor Hamstring CurlGet high eccentric hamstring force with less soreness than the Nordic.
- Glute-Ham RaiseTrain the hamstring through its full range at both the hip and the knee.
- Hamstring Slider CurlTrain knee-flexion hamstring strength with no equipment at all.
- Romanian DeadliftLoad the hamstrings in a lengthened position, which is where they get injured.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.