Dumbbell Single Leg Deadlift 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Single Leg Deadlift is a unilateral strength exercise that primarily targets the glutes while also engaging the hamstrings for stability and support. Using a single dumbbell, this movement challenges balance and coordination by requiring you to hinge at the hips on one leg while extending the other leg behind you. The exercise improves posterior chain strength, enhances hip mobility, and develops core stability, all while minimizing stress on the lower back. It is a compound, hinge-style movement that effectively combines strength, balance, and functional control, making it ideal for building lower-body power and muscular endurance.
How to Perform
Begin standing with your feet about hip-width apart, holding a dumbbell in one hand. Keep your core engaged and your spine neutral.
Shift your weight onto the leg opposite the dumbbell and gently lift the other leg straight behind you, allowing a slight bend in the knee for comfort.
Hinge at your hips by pushing them backward, letting the dumbbell lower toward the floor while keeping your back flat and your standing knee softly bent.
Lower the weight as far as your flexibility and balance allow without rounding your back or losing control. Focus on feeling the stretch in your glutes and hamstrings.
Pause briefly at the bottom of the movement, then use your glutes and hamstrings to lift your torso back to the upright position in a slow, controlled motion.
Complete the chosen number of repetitions, then switch the dumbbell to the opposite hand and perform the same steps on the other leg.
Maintain steady breathing throughout, keeping your movements deliberate to maximize balance, muscle engagement, and safety.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back straight and avoid rounding your spine to protect your lower back.
Engage your core throughout the movement to maintain balance and stability.
Move slowly and deliberately, focusing on controlled motion rather than speed.
Keep a slight bend in the standing knee to reduce joint strain and improve glute activation.
Avoid letting your lifted leg drop too low; it should stay in line with your torso for proper form.
Focus on hinging at the hips, not bending from the waist, to target the glutes and hamstrings.
Use a weight that challenges your muscles without compromising balance or technique.
Maintain even breathing, exhaling as you lift back to standing and inhaling as you lower the dumbbell.
How Not to Perform
Do not round or arch your back while lowering the dumbbell, as this can strain your lower back and reduce glute activation.
Avoid locking your standing knee; a stiff leg shifts stress away from the glutes and hamstrings.
Do not rush through the movement; jerky or fast motions reduce effectiveness and increase risk of imbalance.
Do not let your lifted leg sag or twist; it should stay aligned with your torso to maintain proper hip hinge mechanics.
Avoid leaning sideways or shifting your weight unevenly, which can strain your spine and decrease focus on the glutes.
Do not hold the dumbbell too far from your body; keeping it close ensures better control and proper tension in the muscles.
Avoid using a dumbbell that is too heavy, which can compromise form and lead to energy waste or injury.
Do not let your head drop; keep your neck in line with your spine to maintain posture and reduce strain.
Avoid bouncing at the bottom of the movement; pause briefly to maximize glute and hamstring engagement.
Do not neglect core engagement; a weak core reduces balance and allows other muscles to compensate, reducing glute activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
