Dumbbell Single Leg Deadlift

Muscles worked

Setup

1. Stand tall with feet hip-width apart, holding a dumbbell in the hand opposite to your standing leg (contralateral grip).
2. Shift your weight onto the working leg and maintain a 'soft' knee with a very slight bend.
3. Engage your core and pull your shoulder blades back and down to set a neutral spine.
4. Find a focal point on the floor about 3-5 feet in front of you to help with balance.

How to do it

1. Inhale and hinge at the hips, lowering the dumbbell toward the floor while simultaneously extending your non-working leg straight back in line with your torso.
2. Continue lowering until your torso is roughly parallel to the floor or you feel a deep stretch in the standing leg's hamstring.
3. Exhale and drive through the heel of your standing leg to return to the starting position, squeezing the glutes at the top.
4. Maintain a controlled tempo, taking 2-3 seconds to lower and 1 second to return to the upright position.

Form checklist

• Keep your hips square to the floor; do not let the hip of the floating leg rotate upward.
• Maintain a flat back and neutral neck throughout the entire range of motion.
• Keep the dumbbell close to your standing leg, moving vertically like a plumb line.
• Ensure the back leg stays straight and active, with toes pointed toward the ground.

Pro tips

• Focus on 'pushing the floor away' with your standing heel rather than just pulling the weight up to maximize glute recruitment.
• Think of your body as a see-saw: as your head goes down, your back heel must go up at the same rate to maintain a straight line from head to heel.
• If balance is a struggle, lightly touch the toes of your non-working leg to the floor (kickstand) rather than lifting it fully.

Make it harder

• Hold a dumbbell in each hand to increase the total load and further challenge your stability.
• Perform the movement on a slightly elevated surface (like a weight plate) to increase the range of motion and hamstring stretch.

Frequently asked

What muscles does the dumbbell single leg deadlift work?

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

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

The dumbbell single leg deadlift uses dumbbell.

Is the dumbbell single leg deadlift good for beginners?

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

Related exercises

• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell RDL Death MarchIntermediate · calves, glutes, and hamstrings
• Dumbbell Single Arm DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius