Upper Legs Exercise · Dumbbell

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Dumbbell Single Leg Deadlift

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.

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Also known as: Db Single Leg Deadlift, Dumbell Single Leg Deadlift

Category

Upper Legs

Equipment

Dumbbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

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, lifting your right foot just off the floor.
3. With your back flat, hinge forward at your hips, lowering the dumbbell toward the ground.
4. Simultaneously extend your right leg straight out behind you, keeping a slight bend in your left knee.
5. Continue lowering the dumbbell until your torso and right leg are roughly parallel to the floor.
6. Pause briefly, then drive through your glutes and hamstrings to return upright.
7. Repeat for the desired number of reps, then switch to the other side.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Single Leg Deadlift mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

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

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

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

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Barbell Deadlift Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Dumbbell Single Leg Deadlift work?

The Dumbbell Single Leg Deadlift mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Single Leg Deadlift?

You do the Dumbbell Single Leg Deadlift with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Single Leg Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Single Leg Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Single Leg Deadlift?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.