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
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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