Dumbbell Cross Body Romanian Deadlift

A single-leg Romanian deadlift where the dumbbell tracks across the body — biasing the working glute and hamstring through a long hinge.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

Abs

Step by step

Hold a single dumbbell in one hand and stand on the leg opposite that hand with a soft knee bend.
Brace your core and pull your shoulder blades down so the working side stays square as you start.
Hinge at the hips, sending the free leg straight back as the dumbbell tracks across toward the planted foot.
Lower until your torso is roughly parallel to the floor and you feel a strong stretch in the working hamstring.
Pause at the bottom, keeping hips level and the back flat without letting the working hip open up.
Drive the working heel into the floor and stand tall, squeezing the glute hard at the top of the rep.

Log your sets. After a few weeks you will see whether it is moving. Free.