Animated GIF · Available via API
gif_boxDumbbell Single Leg Deadlift
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
pull
Dumbbell Single Leg Deadlift is a 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.
list_alt Step-by-Step Instructions
Stand with your feet hip-width apart, holding a dumbbell in your right hand.
Shift your weight onto your left leg and lift your right foot slightly off the ground.
Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
Lower the dumbbell until your torso and right leg are parallel to the ground.
Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
Repeat for the desired number of repetitions, then switch sides.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Dumbbell Single Leg Deadlift loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Dumbbell Single Leg Deadlift is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
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