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Upper Legs · Dumbbell
Dumbbell Single Leg Deadlift
Dumbbell Single Leg Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
How to do Dumbbell Single Leg Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in each hand extended down in front of you. Shift your weight onto your left leg and lift your right foot slightly off the floor behind you.
- Begin to hinge at your hips, extending your right leg straight behind you while lowering the dumbbells towards the floor. Keep a slight bend in your left knee.
- Lower the dumbbells until your torso is parallel to the floor, or as far as your flexibility allows, maintaining a straight line from your head to your right heel.
- Return to the starting position by driving through your left heel and bringing your right leg forward, keeping it off the floor. Repeat for the desired number of repetitions, then switch to the left hand and right leg.
Form tips
- Ensure your back stays straight throughout the exercise to avoid injury.
- Focus on a point in front of you to help maintain balance.
- Exhale as you lower the dumbbell and inhale as you return to the starting position.
Dumbbell Single Leg Deadlift alternatives
More hamstrings exercises
Dumbbell Single Leg Deadlift FAQ
What muscles does Dumbbell Single Leg Deadlift work?
Dumbbell Single Leg Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back work as secondary muscles.
What equipment do you need for Dumbbell Single Leg Deadlift?
You need a dumbbell.
How many sets and reps of Dumbbell Single Leg Deadlift should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Leg Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Single Leg Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Leg Deadlift?
Other exercises for the hamstrings include Barbell Single Leg Deadlift, Bodyweight Single Leg Deadlift, Plate Single Leg Deadlift and Cable Single Leg Deadlift.
For developers
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