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Single Leg Dumbbell Deadlifts

Learn how to properly perform the Single Leg Dumbbell Deadlifts with this complete demonstration video.

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What is the Single Leg Dumbbell Deadlifts?

The Single Leg Dumbbell Deadlift is an effective isolation exercise that primarily targets the hamstrings and glutes. Suitable for both beginners and advanced practitioners, this exercise enhances lower body balance, strength, and stability.

How to properly perform the Single Leg Dumbbell Deadlifts

  1. Stand with your feet hip-width apart and hold a dumbbell in one hand, palm facing your body.
  2. Lift one leg off the ground, keeping it slightly bent at the knee for balance.
  3. Hinge forward at the hips, lowering the dumbbell towards the floor while extending your free leg straight behind you for counterbalance.
  4. Keep your back straight and core engaged as you lower the dumbbell until you feel a stretch in your hamstrings.
  5. Pause for a moment, then return to the starting position by squeezing your glutes and using your hamstrings to lift your body upright.
  6. Repeat for the desired number of repetitions, then switch to the other leg.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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