The single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The difference between a Romanian deadlift and a stiff-legged deadlift is the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Single-leg deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. If balance is a challenge, this movement is still very effective if performed while holding on to a stable object for support.
Strengthens and builds active flexibility in the glutes and hamstrings
Reveals weaknesses in balance, glute and lower back strength, and hip stability
Serious challenge to core stability and upper back strength