Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Stiff Leg Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift
- Stand on one leg, holding a dumbbell in the opposite hand.
- Hinge at the hips, lowering the dumbbell towards the ground while extending the lifted leg behind you.
- Keep your back straight and core engaged.
- Return to the starting position by driving through the heel of your standing leg.
Common Mistakes
- Rounding the back during the lift.
- Letting the raised leg drop too low.
- Using excessive weight which leads to poor form.
Modifications
- Use a lighter weight to practice balance.
- Perform the exercise with support from a wall or chair.
Tips
- Keep your back straight throughout the movement.
- Engage your core to maintain balance.
- Perform the movement slowly to maximize muscle engagement.
Tags
glutes
hamstrings
balance
strength
lower body
dumbbell
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