The Single-Leg Dumbbell Romanian Deadlift is a beginner dumbbell hip hinge that primarily trains the glutes and hamstrings. It is useful for loading the hamstrings and glutes through a controlled hip hinge.
Primary muscles
glutes, hamstrings
Secondary muscles
None
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
glutes, hamstrings
Secondary muscles
None
THE MOVEMENT
How to perform
Stand on the working leg with the dumbbell(s) held close and a soft knee bend.
Reach the free leg back as the hips hinge and the torso inclines forward.
Keep the pelvis square and lower only as far as balance and hamstring tension stay controlled.
Drive the working hip forward to return to standing.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Keep a soft, consistent knee bend rather than turning the movement into a squat.
Stop the descent when you reach the deepest hamstring-loaded position you can control.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Letting the load drift away from the body.
Chasing floor depth after the pelvis and spine have already started to compensate.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single-Leg Dumbbell Romanian Deadlift Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single-Leg Dumbbell Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
37.6 kg
49.8 kg
62 kg
87.4 kg
60 kg
41 kg
54.2 kg
67.5 kg
95.2 kg
70 kg
43.6 kg
57.7 kg
71.9 kg
101.3 kg
80 kg
45.6 kg
60.5 kg
75.3 kg
106.1 kg
90 kg
47.3 kg
62.6 kg
77.9 kg
109.9 kg
100 kg
48.5 kg
64.3 kg
80 kg
112.8 kg
110 kg
49.5 kg
65.6 kg
81.7 kg
115.1 kg
120 kg
50.3 kg
66.6 kg
82.9 kg
116.9 kg
Single-Leg Dumbbell Romanian Deadlift Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single-Leg Dumbbell Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
19.8 kg
26.2 kg
32.6 kg
46 kg
50 kg
26 kg
34.4 kg
42.8 kg
60.4 kg
60 kg
29.6 kg
39.1 kg
48.7 kg
68.7 kg
70 kg
31.6 kg
41.9 kg
52.1 kg
73.5 kg
80 kg
32.8 kg
43.5 kg
54.1 kg
76.3 kg
90 kg
33.5 kg
44.4 kg
55.2 kg
77.9 kg
100 kg
33.9 kg
44.9 kg
55.9 kg
78.8 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Deadlift, Romanian Deadlift, and Dumbbell Romanian Deadlift.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single-Leg Dumbbell Romanian Deadlift in IronYou.
Keep your last session, progress and next target with you when you train.