Dumbbell Single Leg Deadlift

A unilateral hinge exercise targeting the hamstrings and glutes. It builds balance, hip stability, and posterior chain strength simultaneously.

Exercise Details

Level: Intermediate
Body Area: lower
Type: hinge
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Stand on one leg holding dumbbells at your sides. Maintain a slight bend in the supporting knee and brace your core.

Instructions

1. Hinge forward while extending the non-supporting leg behind you.
2. Keep your back flat and hips square to the floor.
3. Lower the weights toward the ground.
4. Drive through the heel to stand up.
5. Squeeze the glute.

Common Mistakes

1. Rounding the back.
2. Rotating the hips open.
3. Losing balance.

Alternative Exercises

Sumo Squat

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Toe Touch Sit

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Static Lunge Kick

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Sumo Deadlift

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Sumo Deadlift High Pull

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Smith Sumo Squat

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Sled Wide Hack Squat

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