Dumbbell Single-Leg Deadlift
Unilateral hip hinge with dumbbells targeting hamstrings and glutes to build posterior chain strength, balance, and stability; used to correct imbalances and enhance functional movement.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
5/10Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand on one leg holding a dumbbell in the opposite hand at your side, with a slight knee bend and the other leg lifted slightly behind you. Keep your core braced and back neutral.
- Hinge at hips and push glutes back while extending the free leg behind you.
- Lower the dumbbell toward the floor along your standing leg, keeping it close to your body.
- Maintain a neutral spine and square hips as your torso lowers.
- Squeeze glutes and hamstrings to drive through the standing heel and return to upright.
- Bring the free leg forward to meet the standing leg without touching down.
Coaching Tips
Form Cues
- Hinge from hips, not waist.
- Keep back flat and gaze down.
- Extend leg for counterbalance.
- Drive through heel.
- Hips square to floor.
Breathing
Inhale as you hinge forward and lower the weight; exhale as you drive back to standing and brace your core.
Tempo
3-1-1
Range of Motion
Lower until torso is nearly parallel to the floor or you feel a hamstring stretch, with the dumbbell reaching mid-shin; stand fully upright without hyperextending the back.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Master bilateral hip hinge first.
- Start with bodyweight to build balance.
- Do not force depth if form breaks.
- Keep movement controlled to prevent falls.
Spotting
Not typically required; use a wall or rack for support if balance is an issue, especially for beginners.
Common Mistakes
- Rounding the back during hinge.
- Allowing hips to rotate sideways.
- Locking the standing knee.
- Lowering too fast and losing balance.
- Letting free foot touch ground between reps.
When to Avoid
- Acute lower back injury
- Severe balance issues
- Hamstring strains
Flexibility Needed
- Adequate hip hinge flexibility
- Ankle stability for single-leg stance
Build Up First
- Proficiency in bilateral Romanian deadlift
- Basic balance and core control
Also known as
Single-Leg Romanian Deadlift, SL RDL, One-Leg Dumbbell Deadlift
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