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Single Leg Romanian Deadlift exercise guide showing 4 movement steps using dumbbell pair
Single Leg Romanian Deadlift exercise guide showing 4 movement steps using dumbbell pair
Hamstrings4 steps•6s movement guide

Single Leg Romanian Deadlift exercise image and instructions

See how to do Single Leg Romanian Deadlift in a clear 4-step exercise image with concise instructions. Focus: semitendinosus using dumbbell pair.

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Read the detailed Single Leg Romanian Deadlift tutorial →

Short instructions

How to do Single Leg Romanian Deadlift

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set up for Single Leg Romanian Deadlift with dumbbell pair, brace the trunk, soften the knees as required, and keep the load close to the body.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower under control

    Inhale and hinge by sending the hips backward while maintaining a neutral spine and stable feet; keep the shins and knee bend appropriate to the variation.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Stop at the deepest position that preserves hamstring tension, balance, and a neutral back without reaching the load away from the body.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Drive back to the finish

    Exhale and drive the hips forward to stand tall, finishing with stacked ribs and pelvis rather than leaning backward.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Single Leg Romanian Deadlift setup, maintain controlled joint alignment, and stop if the movement causes pain.

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