Exos | Formerly Core Performance

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Core Knowledge


Romanian Deadlift - 1 Arm / 1 Leg Dumbbell

Starting Position

  • Standing on right foot while holding a dumbbell with an overhand grip in your right hand


  • Hinge over at the waist, lowering the dumbbell as the non -support leg lifts behind you
  • Return to standing position by contracting your hamstrings and glutes
  • Repeat for prescribed number of repetitions and then switch sides

Coaching Keys

  • Do not let your back round during the movement
  • Your torso and leg should move as one unit
  • Fire the glute of your extended leg to keep it straight
  • Keep your shoulder blades back and down throughout the movement
  • Keep the bar close to your shin

You Should Feel It

  • Working your glutes, hamstrings and back

Tags: Glutes, Hamstrings, Stability, Back, Dumbbells, Balance, Strength