One-Legged Romanian Deadlift/Single-Leg Romanian Deadlift (Dumbbells)

Targets the hamstrings.

Hold a dumbbell in your left hand and hold a dumbbell in your right hand, your palms facing your body or hold one dumbbell in your right hand, which is on the same leg that’s extending behind you. Bend your legs a little bit. If holding one dumbbell, balance by holding onto a stable object or your left arm of the left leg that’s a little bent is perpendicular to your body. If holding two dumbbells, balance on one leg. Maintain your arms by your body. Your back leg can either be straight or bent. Your back is straight. Straighten or bend your right leg behind you as you tip forward up to the point when your body is parallel to the ground or the top of your body is a little higher than the bottom of your body. Contract your lower back, glutes, and left hamstring. Return to the starting position.

Switch legs.

Hold a dumbbell in your left hand and hold a dumbbell in your right hand, your palms facing your body or hold one dumbbell in your left hand, which is on the same leg that’s extending behind you. Bend your legs a little bit. If holding one dumbbell, balance by holding onto a stable object or your right arm of the right leg that’s a little bent is perpendicular to your body. If holding two dumbbells, balance on one leg. Maintain your arms by your body. Your back leg can either be straight or bent. Your back is straight. Straighten or bend your left leg behind you as you tip forward up to the point when your body is parallel to the ground or the top of your body is a little higher than the bottom of your body. Contract your lower back, glutes, and right hamstring. Return to the starting position.

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