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All exercises

Dumbbell single leg deadlift

Intermediate

Dumbbell single leg deadlift is a compound dumbbell exercise for the glutes, also working the hamstrings and lower back.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. 2Shift your weight onto your left leg and lift your right foot slightly off the ground.
  3. 3Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
  4. 4At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
  5. 5Lower the dumbbell until your torso and right leg are parallel to the ground.
  6. 6Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Barbell single leg deadliftBarbell
  • Barbell deadliftBarbell
  • Barbell romanian deadliftBarbell
  • Dumbbell single leg deadlift with stepbox supportDumbbell
  • Dumbbell stiff leg deadliftDumbbell
  • Single leg bridge with outstretched legBodyweight

Easier variations

  • Dumbbell deadliftDumbbell
  • Band stiff leg deadliftResistance band
  • Band straight back stiff leg deadliftResistance band
  • Lever deadliftMachine

Harder variations

  • Barbell single leg deadliftBarbell
  • Barbell one arm side deadliftBarbell
Logged today · 2 min restDumbbell single leg deadlift

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