Dumbbell Single 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 Dumbbell Deadlift
How to: Dumbbell Single Leg Deadlift
- Stand upright with a dumbbell in one hand.
- Shift your weight onto your standing leg.
- Bend at the hips and lower the dumbbell towards the ground while extending the other leg backward.
- Maintain a straight line from your head to your lifted foot.
- Return to standing by pushing through your heel and engaging your glutes.
Common Mistakes
- Hunching the back while lifting
- Lifting the non-working leg too high
- Not engaging the core during the exercise
Modifications
- Perform without weights if you're a beginner.
- Use a stability ball for support.
Tips
- Keep your back straight and hinge at the hips.
- Use a mirror or a friend to check your form.
- Don’t let your lifted leg drop below hip level.
Dumbbell Single Leg Deadlift Alternatives
Tags
deadlift
glutes
hamstrings
strength
balance
legs