Dumbbell Single Stiff Leg Deadlift

Master the Dumbbell Single Stiff Leg Deadlift to build powerful glutes, hamstrings, and erector spinae, improving balance and core stability.

IntermediateHips Dumbbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Single Stiff 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 Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate

Description

A compound exercise that targets the hamstrings, glutes and lower back, done with a dumbbell.

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How to do Dumbbell Single Stiff Leg Deadlift

01
Setup
Stand tall with feet hip-width apart, holding a dumbbell in the hand opposite your standing leg with an overhand grip.
02
Setup
Shift your weight onto your standing leg, maintaining a soft bend in the knee, and lightly brace your core.
03
Hinge at your hip, allowing the dumbbell to lower towards the floor as your non-standing leg extends straight back behind you for balance.
04
Keep the dumbbell close to your standing leg and lower until you feel a stretch in your hamstrings, or your torso is parallel to the floor, maintaining a neutral spine.
05
Engage your glute and hamstring to pull yourself back to the starting upright position, keeping your core tight and spine neutral, exhaling as you ascend.

Tips

Focus your gaze on a fixed point in front of you to help maintain balance throughout the entire movement.
Imagine pushing the floor away with your standing foot and driving your heel down to activate your glutes more effectively.
Keep the dumbbell close to your standing leg throughout the entire range of motion to maintain control and prevent excessive lower back strain.
Only lower as far as you can maintain a neutral spine; prioritize form over depth to protect your lower back.

Common mistakes

Rounding your lower back during the descent puts undue stress on the spine; instead, initiate the movement with a hip hinge and keep your back straight and chest proud.
Using momentum to swing the weight up rather than controlled muscle engagement reduces effectiveness; focus on a slow, controlled eccentric (lowering) phase and a powerful, deliberate concentric (lifting) phase.
Losing balance is common; improve stability by engaging your core and keeping a soft bend in your standing knee, rather than locking it out.

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Questions

What muscles does Dumbbell Single Stiff Leg Deadlift work?

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

Is Dumbbell Single Stiff Leg Deadlift good for beginners?

Dumbbell Single Stiff 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 Stiff Leg Deadlift?

You need Dumbbell to perform Dumbbell Single Stiff 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 Stiff Leg Deadlift?

Focus your gaze on a fixed point in front of you to help maintain balance throughout the entire movement. Imagine pushing the floor away with your standing foot and driving your heel down to activate your glutes more effectively. Keep the dumbbell close to your standing leg throughout the entire range of motion to maintain control and prevent excessive lower back strain. Only lower as far as you can maintain a neutral spine; prioritize form over depth to protect your lower back.

What are common mistakes when doing Dumbbell Single Stiff Leg Deadlift?

Rounding your lower back during the descent puts undue stress on the spine; instead, initiate the movement with a hip hinge and keep your back straight and chest proud. Using momentum to swing the weight up rather than controlled muscle engagement reduces effectiveness; focus on a slow, controlled eccentric (lowering) phase and a powerful, deliberate concentric (lifting) phase. Losing balance is common; improve stability by engaging your core and keeping a soft bend in your standing knee, rather than locking it out.