How to do the Dumbbell Single Leg Deadlift
Dumbbell Single Leg Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Dumbbell Single Leg Deadlift demonstration · © GymiaFit
Dumbbell Single Leg Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Single Leg Deadlift step by step
- 1Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- 2Shift your weight onto your left leg and lift your right foot slightly off the ground.
- 3Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
- 4At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
- 5Lower the dumbbell until your torso and right leg are parallel to the ground.
- 6Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
A free workout that uses it
Dumbbell Single Leg Deadlift — questions
What muscles does the Dumbbell Single Leg Deadlift work?
The Dumbbell Single Leg Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Dumbbell Single Leg Deadlift?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Single Leg Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Single Leg Deadlift?
Dumbbell Deadlift, Dumbbell Romanian Deadlift, Dumbbell Single Leg Deadlift With Stepbox Support train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Single Leg Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.