Hamstrings · Intermediate

Single-Leg Romanian Deadlift

Hamstrings · also Glutes, Glute Med

Equipment: Dumbbell

How to do it

• Stand on one leg, knee soft, a dumbbell in the opposite hand
• Brace your core and keep your back long from head to heel
• Hinge at the hip as your free leg reaches straight back
• Lower the dumbbell in front of your shin until you feel a stretch
• Push the floor away and squeeze your glute to stand tall

Common mistake

✕ ROUNDING THE BACK TO REACH → ✓ HINGE AT THE HIP, BACK FLAT

Starting point: 3 sets × 8–10 per side, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, minds.wisconsin.edu.