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Dumbbell Single Leg Deadlift

A single-leg hip hinge with a dumbbell that trains the hamstrings and glutes while challenging balance and hip stability.

LegsDumbbellHip hinge
GoLightWeight mediadumbbell-single-leg-deadlift

Demonstration coming soon

Primary

HamstringsGlutes

Secondary

Spinal erectorsGluteus mediusCore

Equipment

Dumbbell

Pattern

Hip hinge

Setup

  1. 01Hold a dumbbell in the hand opposite the standing leg.
  2. 02Stand tall with a soft bend in the standing knee.
  3. 03Fix your eyes on a point on the floor a few feet ahead.
  4. 04Square the hips and brace before the first rep.

Execution

  1. 01Hinge at the hip, sending the free leg straight back as the torso lowers.
  2. 02Let the dumbbell travel down close to the standing leg.
  3. 03Lower until the torso and rear leg are near parallel to the floor or the hamstring reaches its stretch limit.
  4. 04Drive the hips forward to stand tall, squeezing the glute at the top.

Checkpoints

  • -Hips stay square to the floor, not opening toward the free leg.
  • -The back holds a neutral line from head to rear heel.
  • -The dumbbell stays close to the standing leg.
  • -The standing knee keeps a soft, consistent bend.

Common mistakes

  • -Rotating the pelvis open as the leg lifts.
  • -Rounding the lower back to reach deeper.
  • -Bending the standing knee into a squat instead of hinging.
  • -Rushing reps and losing balance between them.

Programming notes

  • -Use 3 sets of 6 to 10 reps per leg; balance limits load before the hamstrings do.
  • -Do all reps on one leg before switching, weaker side first.
  • -If balance breaks down, regress to the stepbox-supported version before adding weight.

Related exercises

Dumbbell Single Leg Deadlift with Stepbox Support

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Barbell Single Leg Deadlift

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Dumbbell Romanian Deadlift

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Dumbbell Stiff Leg Deadlift

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