Dumbbell Single Stiff Leg Deadlift
Description
The dumbbell single stiff-leg deadlift performs a single-leg Romanian deadlift with minimal knee bend, maximizing hamstring involvement. You balance on one leg while hinging at the hips and lowering a dumbbell toward the floor. It builds unilateral hamstring strength and balance.
Muscle Group
Equipment Required
Dumbbell Single Stiff Leg Deadlift Instructions
- Stand holding a dumbbell in your right hand.
- Shift your weight to your left leg. Keep a very slight bend in your left knee.
- Hinge at the hips. Extend your right leg straight back as your torso lowers forward.
- Lower the dumbbell toward the floor. Keep your back flat.
- Continue until your torso is roughly parallel to the floor.
- Drive your left hip forward to return to standing.
- Squeeze your left glute at the top.
- Complete reps, then switch sides.
Dumbbell Single Stiff Leg Deadlift Form & Visual
Dumbbell Single Stiff Leg Deadlift Benefits
- Builds unilateral hamstring and glute strength
- Minimal knee bend maximizes hamstring involvement
- Develops balance and proprioception
- Exposes left-right imbalances
- Simple setup
- Builds hip hinge pattern on one leg
Dumbbell Single Stiff Leg Deadlift Muscles Worked
- Hamstrings (standing leg)
- Gluteus maximus
- Gluteus medius (balance)
- Erector spinae
- Core (anti-rotation)
Dumbbell Single Stiff Leg Deadlift Variations & Alternatives
- Single-Leg Dumbbell Deadlift
- Dumbbell Romanian Deadlift
- Dumbbell Straight-Leg Deadlift
- Single-Leg Barbell RDL
- KB Single-Leg RDL
