Dumbbell Single Leg Deadlift

Master balance and strength with the Dumbbell Single Leg Deadlift. This exercise powerfully targets your glutes, hamstrings, and lower back.

IntermediateHips Dumbbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Dumbbell Single Leg Deadlift

Compound

Barbell Stiff Legged Deadlift

Hips · Erector Spinae · Barbell

Intermediate

Compound

Dumbbell Straight Legs Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate

Compound

Dumbbell Stiff Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate

Compound

Dumbbell Single Stiff Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate

Description

A single-leg exercise that targets the hamstring, glutes, and lower back. It requires balance and coordination, and is performed with a dumbbell in one hand while standing on one leg.

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How to do Dumbbell Single Leg Deadlift

01
Setup
Stand tall with feet hip-width apart, holding a dumbbell in the hand opposite to your standing leg. Keep your chest up and shoulders pulled back.
02
Setup
Shift your weight onto your standing leg, maintaining a soft bend in the knee, and lightly touch the toes of your non-standing leg to the floor behind you for initial balance.
03
Keeping your back straight and core engaged, hinge at your hips, extending your non-standing leg straight back behind you for counterbalance as your torso lowers.
04
Lower the dumbbell towards the floor, maintaining a neutral spine, until your torso is roughly parallel to the floor or you feel a deep stretch in your standing hamstring.
05
Engage your glute and hamstring of the standing leg to pull your torso back up, simultaneously bringing your non-standing leg forward to return to the starting position.

Tips

Focus on initiating the movement by pushing your hips back, rather than bending your knee excessively, to emphasize the hamstring and glute stretch.
Keep your non-standing leg actively extended and engaged throughout the eccentric (lowering) phase to act as a counterbalance, improving stability.
Maintain a fixed gaze on a spot on the floor about 3-5 feet in front of you to help stabilize your balance during the entire movement.
Control the descent and ascent; avoid rushing through the movement. The slower you move, the more time your muscles are under tension and the better your balance will become.

Common mistakes

Rounding the back during the lowering phase compromises spinal safety; instead, maintain a neutral spine by keeping your chest up and core braced.
Allowing the non-standing hip to rotate open makes the exercise less effective for the glutes; keep your hips square to the floor throughout the movement.
Excessively bending the standing knee turns it into a squat rather than a hip hinge; focus on pushing your hips straight back and maintaining a slight, consistent bend in the standing knee.

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Questions

What muscles does Dumbbell Single Leg Deadlift work?

Dumbbell Single Leg Deadlift primarily targets Erector Spinae, Gluteus Maximus. Secondary muscles include Hamstrings.

Is Dumbbell Single Leg Deadlift good for beginners?

Dumbbell Single Leg Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Single Leg Deadlift?

You need Dumbbell to perform Dumbbell Single Leg Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Single Leg Deadlift?

Focus on initiating the movement by pushing your hips back, rather than bending your knee excessively, to emphasize the hamstring and glute stretch. Keep your non-standing leg actively extended and engaged throughout the eccentric (lowering) phase to act as a counterbalance, improving stability. Maintain a fixed gaze on a spot on the floor about 3-5 feet in front of you to help stabilize your balance during the entire movement. Control the descent and ascent; avoid rushing through the movement. The slower you move, the more time your muscles are under tension and the better your balance will become.

What are common mistakes when doing Dumbbell Single Leg Deadlift?

Rounding the back during the lowering phase compromises spinal safety; instead, maintain a neutral spine by keeping your chest up and core braced. Allowing the non-standing hip to rotate open makes the exercise less effective for the glutes; keep your hips square to the floor throughout the movement. Excessively bending the standing knee turns it into a squat rather than a hip hinge; focus on pushing your hips straight back and maintaining a slight, consistent bend in the standing knee.