Dumbbell Bench Single-Leg Romanian Deadlift
The Dumbbell Bench Single-Leg Romanian Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Bench Single-Leg Romanian Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Quads (quadriceps femoris)
How to do the Dumbbell Bench Single-Leg Romanian Deadlift
Stand facing away from an exercise bench and place the top of your right foot flat on the bench behind you.
Hold a dumbbell in the hand opposite your working leg while keeping your torso upright and core engaged.
Hinge at your hips and push your glutes backward while keeping a slight soft bend in your standing left knee.
Lower the dumbbell in a controlled motion toward the floor until you feel a deep stretch in your hamstrings.
Drive through your front heel to squeeze your glutes and return smoothly to the starting standing position.
Dumbbell Bench Single-Leg Romanian Deadlift FAQs
What muscles does the Dumbbell Bench Single-Leg Romanian Deadlift work?
The Dumbbell Bench Single-Leg Romanian Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Bench Single-Leg Romanian Deadlift?
Dumbbells and exercise bench.
What workout day should the Dumbbell Bench Single-Leg Romanian Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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