Hamstrings · Dumbbell · Intermediate
How to do Dumbbell Single Leg Deadlift
The dumbbell single leg deadlift is a unilateral lower body exercise that targets the glutes, hamstrings, and lower back. It challenges balance, coordination, and strength by requiring you to stabilize on one leg while hinging at the hips and lifting a dumbbell.
- Primary muscles
- Hamstrings and Glutes
- Also works
- Lower back
- Equipment
- Dumbbell
- Level
- Intermediate
- Category
- Legs
How to do Dumbbell Single Leg Deadlift, step by step
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and lift your right foot slightly off the ground.
- Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
- At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
- Lower the dumbbell until your torso and right leg are parallel to the ground.
- Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Station taken, or training at home? Alternatives to Dumbbell Single Leg Deadlift →
Muscles worked
Dumbbell Single Leg Deadlift works your hamstrings and glutes as the main movers, with help from your lower back.
Track Dumbbell Single Leg Deadlift in SPLYT
Dumbbell Single Leg Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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