VARIATIONS

Single-Leg Dumbbell Deadlift

Dumbbell held in hand opposite working leg lowers close to shin

This unilateral hinge movement targets the hamstrings and glutes while challenging balance and core stability. It corrects strength imbalances between legs and improves posterior chain coordination.

HOW TO DO IT

Stand tall holding a dumbbell in one hand opposite the working leg.
Shift your weight entirely onto the standing leg with a soft knee.
Hinge at the hips to push your glutes backward.
Lower the torso while extending the free leg straight behind you.
Keep the dumbbell close to your shin as you descend.
Drive through the heel of the standing leg to return upright.

COMMON MISTAKES

Rotating the hips open instead of keeping them square.
Bending the standing leg too much into a squat.
Letting the dumbbell drift away from the body.
Rounding the lower back during the hinge.

TIPS

Imagine your torso and free leg forming a straight line.
Keep your hips square to the floor throughout the movement.
Pull your shoulder blade back on the weighted side.

SAFETY

Maintain a neutral spine to avoid shearing forces on the lumbar vertebrae.
Ensure the standing knee tracks over the toes to protect the joint.

DETAILS

Muscles: HamstringsGlutes
Equipment: Dumbbell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Single leg deadlift
Arms: One
Legs: One
Legs straight or bent: Straight legs
Hand orientation: Pronated (palms down / away)
Body position: Standing

SIMILAR EXERCISES

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