Dumbbell Single-Leg Deadlift
A unilateral hinge movement using dumbbells that primarily targets the hamstrings, glutes, and lower back. This exercise significantly improves balance, core stability, and addresses bilateral strength deficits.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Forearms
Popularity Score
7
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
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest long enough to regain focus for stability and control.
How to Perform
Stand tall on one foot, holding dumbbells in both hands or in the hand opposite to the standing leg for counter-balance. Maintain a slight bend in the standing knee and brace your core.
- Hinge forward from the hips, lowering your torso and the weights while keeping the spine straight.
- Simultaneously extend the non-working leg straight backward for balance and alignment.
- Lower the dumbbells until they are past the knee or you feel a deep hamstring stretch.
- Squeeze the standing leg's glute and hamstring to reverse the movement.
- Drive the hips forward to return to the upright starting position.
- Complete all reps on one side before switching legs.
Coaching Tips
Form Cues
- Hinge, do not squat
- Maintain flat back
- Keep hips square
- Slow and controlled
- Drive through heel
Breathing
Inhale while hinging and lowering the weight; exhale forcefully as you drive back up to the starting position. Maintain core bracing throughout.
Tempo
3-0-1
Range of Motion
Lower the torso until the weights reach mid-shin, stopping just before the lower back rounds or balance is lost.
Safety
Safety Notes
- Prioritize stability and form over heavy loading.
- Stop the descent immediately if lower back pain is felt.
- Keep your gaze fixed on a spot on the floor for balance.
Spotting
Not recommended; focus on lighter weight to maintain form. Use the non-working leg to briefly touch down for stability if needed.
Common Mistakes
- Rounding the lower back excessively
- Letting the free hip rotate outwards
- Using excessive knee bend (squatting)
- Rushing the descent and losing balance
When to Avoid
- Acute lower back pain or disc issues
- Severe balance disorders
Flexibility Needed
- Adequate hamstring flexibility
- Good single-leg balance
Build Up First
- Proficient bilateral Dumbbell RDL
- Ability to maintain neutral spine during hip hinge
Also known as
Single Leg RDL, Single Leg Dumbbell Deadlift, Dumbbell One Leg Deadlift, Dumbbell Single Leg Romanian Deadlift
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