Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a dumbbell in your right hand (the same side as the working leg).
2. Shift your weight onto your right leg, keeping a very slight bend in the knee.
3. Lift your left foot slightly off the floor, finding your balance on the right 'working' leg.
4. Engage your core and pull your shoulders back and down to set a neutral spine.

How to do it

1. Inhale as you hinge at the hips, sending your glutes back while simultaneously extending your non-working leg straight behind you for balance.
2. Lower the dumbbell toward the floor in a straight line, keeping it close to your working leg and maintaining a flat back.
3. Stop when you feel a deep stretch in your right hamstring or when your torso is nearly parallel to the floor.
4. Exhale and drive through your right heel to return to the starting position, squeezing your glute at the top.

Form checklist

• Keep your hips square to the floor; do not let the non-working hip rotate upward.
• Maintain a 'soft' knee on the working leg—do not lock it out or turn it into a squat.
• Keep the dumbbell tracking close to your shin throughout the entire movement.
• Ensure your back remains flat and your neck stays in a neutral position.

Pro tips

• Focus on 'pushing the floor away' with your working heel to initiate the upward phase for better glute recruitment.
• Grip the floor with your toes to create a stable 'tripod foot' to manage the increased lateral instability of the ipsilateral load.
• Imagine there is a wall behind you and you are trying to touch it with your tailbone to maximize the hinge.

Make it harder

• Add a 3-second eccentric (lowering) phase to increase time under tension and demand on the stabilizers.
• Perform the movement while standing on a small deficit, such as a weight plate, to increase the range of motion and hamstring stretch.

Frequently asked

What muscles does the dumbbell ipsilateral single leg stiff leg deadlift work?

The dumbbell ipsilateral single leg stiff leg deadlift primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell ipsilateral single leg stiff leg deadlift?

The dumbbell ipsilateral single leg stiff leg deadlift uses dumbbell.

Is the dumbbell ipsilateral single leg stiff leg deadlift good for beginners?

The dumbbell ipsilateral single leg stiff leg deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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