About this exercise
A unilateral hip-hinge movement performed with a dumbbell that trains the hamstrings and glutes while simultaneously challenging balance and single-leg stability.
Dumbbell Single Leg Deadlift
Step by step instructions, muscle activation and variants for the Dumbbell Single Leg Deadlift.
MediumGlutesHamstrings
How to Perform
- Stand holding a dumbbell in one hand at your side
- Shift your weight onto the leg on the opposite side from the dumbbell
- With a slight bend in the standing knee, hinge at the hip and lower the dumbbell toward the floor
- Let the non-standing leg extend straight behind you as a counterbalance
- Keep your back flat and core braced throughout the movement
- Drive through the heel of the standing leg to return to the upright position
- Complete all reps on one side before switching
Muscle Activation
Primary
GlutesHamstrings
Secondary
CoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Single Leg Deadlift
The Dumbbell Single Leg Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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