Dumbbell Single Leg Deadlift

Description

The dumbbell single-leg deadlift is a unilateral hip-hinge exercise where you balance on one leg while hinging forward and lowering a dumbbell (or two) toward the floor. It builds the glutes and hamstrings on each side independently while training balance, ankle stability, and core control. It is an excellent accessory for athletic performance and injury prevention.

Muscle Group

Glutes, Hamstrings, Hips

Equipment Required

Dumbbell

Dumbbell Single Leg Deadlift Instructions

Stand tall on your right leg holding a dumbbell in your left hand (opposite the standing leg). Your left foot rests lightly behind you for balance, but most weight is on the right leg.
Soft-bend your right knee and hold that fixed angle throughout. Brace your core hard.
Begin the descent by hinging forward at the right hip. As you hinge, let your left leg lift behind you to counterbalance.
Keep your hips square — do not let your left hip rotate up. Keep your back flat with a slight natural arch.
Lower the dumbbell along the front of your right leg toward the floor. Continue until your torso and left leg form a straight line roughly parallel to the floor.
Reverse the movement by squeezing your right glute and driving your hips forward to stand back up. The left leg returns to the start position.
Tap the left toe down briefly between reps for balance, or hold it off the floor for more challenge.
Complete all reps on the right leg, then switch and balance on the left leg with the dumbbell in the right hand.