Exercise
Dumbbell Single Leg Deadlift
The Dumbbell Single Leg Deadlift is a unilateral strength exercise that builds balance, control, and lower-body strength one leg at a time.
Dumbbell Single Leg Deadlift
The Dumbbell Single Leg Deadlift is a free-weight exercise performed while standing on one leg and hinging at the hips. Using a single dumbbell allows you to load the movement while keeping the setup simple, making it effective for addressing side-to-side strength differences and improving overall movement control.
The exercise primarily targets the glutes and hamstrings of the working leg, while the standing leg and hips work hard to keep you stable. Because only one leg supports your body weight, the movement demands a high level of balance and control, helping improve coordination and strength through a controlled range of motion.
Dumbbell Single Leg Deadlifts fit well into strength, hypertrophy, and athletic training programs. They are especially useful as an accessory after heavier lifts or as a main movement when training with limited equipment. Compared to bilateral deadlifts, this variation places more emphasis on balance and individual leg strength, making it a valuable tool for well-rounded lower-body development.
How to Perform the Dumbbell Single Leg Deadlift
- Stand with feet hip-width apart, holding a dumbbell in your right hand with a firm grip by your side, maintaining a neutral spine.
- Shift your weight onto your left foot, slightly bending the knee while keeping your torso tall and shoulders pulled back.
- Begin hinging at the hips while simultaneously lifting your right leg straight behind you, keeping your hips square to the floor.
- Lower the dumbbell toward the floor by extending your right arm down, allowing it to hang vertically as you inhale during the descent.
- Continue the movement until your torso is nearly parallel to the floor and you feel a stretch in your standing leg's hamstring, maintaining a flat back throughout.
- Pause briefly at the bottom position, ensuring your supporting knee remains slightly bent and your hips stay level.
- Exhale as you drive through your left heel to return to the starting position, engaging your glutes and hamstrings to pull your torso upright.
- Control the movement as your right leg returns to the floor, then repeat for the prescribed repetitions before switching to the other side.
Important information
- Keep your back flat throughout the entire movement – avoid rounding your spine even when fatigued.
- Start with a lighter dumbbell until you master the balance requirements of this exercise.
- If balance is challenging, position yourself near a wall or sturdy object for support if needed.
- Focus on hip hinging rather than bending from your lower back – imagine your hips moving backward like closing a door with your butt.
FAQ - Dumbbell Single Leg Deadlift
The dumbbell single leg deadlift primarily targets your posterior chain, with major emphasis on the glutes and hamstrings of the working leg. It also engages your core muscles extensively as stabilizers and recruits the lower back, calves, and even the standing leg's quadriceps for balance.
For an easier version, perform the movement while touching your non-working toe to the ground for balance or use a lighter weight. To increase difficulty, use a heavier dumbbell, slow down the eccentric (lowering) phase, extend your range of motion, or add a row at the bottom position.
The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.
While the single leg deadlift can actually help strengthen the back when performed correctly, those with existing back issues should consult a healthcare provider first. Start with bodyweight only to master form, keep your spine neutral throughout the movement, and focus on engaging your core to protect your lower back.
Include single leg deadlifts 1-2 times weekly with at least 48 hours between sessions to allow for adequate recovery. They work well as part of a lower body or posterior chain focused workout, and 3-4 sets of 8-12 reps per leg is typically sufficient for most fitness goals.
Dumbbell Single Leg Deadlift
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