The Dumbbell Single Leg Romanian Deadlift on Bench targets the hamstrings, glutes, and core stability. This exercise improves balance and strength in the lower body.
- Stand on one leg on the bench, holding a dumbbell in the opposite hand.
- Hinge at the hips, lowering the dumbbell towards the ground while keeping your back straight.
- Lower until you feel a stretch in your hamstring, then return to the starting position.
- Maintain control throughout the movement and switch legs after completing the set.
How to perform the Dumbbell Single Leg Romanian Deadlift on Bench
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Single Leg Romanian Deadlift on Bench using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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