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Dumbbell Single-Arm Stiff-Leg Deadlift
Unilateral dumbbell hip hinge that targets hamstrings and glutes to build posterior chain strength and stability, while improving balance and correcting imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques
Accessory Muscles
Quads, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Quads
2/10Calves
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on one leg holding a dumbbell in the opposite hand with a neutral grip, core braced and back straight. Lift the other foot slightly off the ground behind you.
- Shift weight to standing leg with slight knee bend.
- Hinge at hips, pushing hips back while keeping back straight.
- Extend non-standing leg backward for balance.
- Lower dumbbell toward ground until torso is parallel or hamstring stretch is felt.
- Drive hips forward using hamstrings and glutes to return to start.
- Lower non-standing leg to ground.
- Switch sides after reps.
Coaching Tips
Form Cues
- Keep back flat
- Push hips back
- Extend leg for balance
- Core tight always
- Control descent
- Drive through heel
Breathing
Inhale as you hinge forward, exhale as you drive hips back to standing.
Tempo
3-0-1
Range of Motion
Lower until torso is parallel to floor or maximum hamstring stretch without back rounding; full hip hinge with straight arms.
Safety
Safety Notes
- Avoid if acute hip, knee, or lower back issues
- Master hip hinge first
- Use light weight to build balance
- Stop if back rounds
- Warm up hamstrings
- Consult professional if imbalances exist
Spotting
Spotting not typically needed; use wall or rack for balance support if beginner.
Common Mistakes
- Rounding lower back
- Locking standing knee
- Bouncing at bottom
- Leaning excessively
- Poor balance without leg extension
- Using too much weight early
When to Avoid
- Acute lower back pain
- Hip or knee injuries
- Poor balance issues
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge mobility
- Ankle stability
Build Up First
- Mastery of bilateral stiff-leg deadlift
- Hip hinge proficiency
- Single-leg balance competency
Also known as
Single-Leg Dumbbell Deadlift, One-Arm Stiff-Leg Deadlift, Dumbbell Single-Leg RDL
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