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Exercise 1757 · REF gKozT8X

Dumbbell Single Leg Deadlift exercise animation

Dumbbell Single Leg Deadlift

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Balancing on one leg while hinging forward turns the deadlift into as much a stability drill as a hamstring and glute exercise — the standing leg's hip and ankle have to control the movement in three dimensions, not just one. It exposes side-to-side imbalances a two-leg deadlift can hide, and it's usually loaded far lighter than a conventional deadlift for that reason.

How to Do the Dumbbell Single Leg Deadlift

  1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
  3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
  4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
  5. Lower the dumbbell until your torso and right leg are parallel to the ground.
  6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Dumbbell Single Leg Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

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Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Single Leg Deadlift work?
The Dumbbell Single Leg Deadlift primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Dumbbell Single Leg Deadlift?
The Dumbbell Single Leg Deadlift is done with a dumbbell.
What's a good alternative to the Dumbbell Single Leg Deadlift?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.