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All exercises

Dumbbell single leg deadlift with stepbox support

Intermediate

Dumbbell single leg deadlift with stepbox support 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. 2Place your left foot on a stepbox or elevated surface behind you.
  3. 3Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
  4. 4As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
  5. 5Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Barbell deadliftBarbell
  • Barbell romanian deadliftBarbell
  • Dumbbell single leg deadliftDumbbell
  • Dumbbell stiff leg deadliftDumbbell
  • Dumbbell straight leg deadliftDumbbell
  • Rear decline bridgeBodyweight

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 with stepbox support

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