라이브러리로시작 
끝 
운동 라이브러리
Single-Leg Dumbbell Deadlift
A single-leg hip hinge with a dumbbell that trains the hamstrings and glutes while challenging balance and hip stability.
하체덤벨Hip hinge
주동근
햄스트링둔근
협응근
척추기립근중둔근코어
장비
덤벨
패턴
Hip hinge
준비 자세
- 01Hold a dumbbell in the hand opposite the standing leg.
- 02Stand tall with a soft bend in the standing knee.
- 03Fix your eyes on a point on the floor a few feet ahead.
- 04Square the hips and brace before the first rep.
수행
- 01Hinge at the hip, sending the free leg straight back as the torso lowers.
- 02Let the dumbbell travel down close to the standing leg.
- 03Lower until the torso and rear leg are near parallel to the floor or the hamstring reaches its stretch limit.
- 04Drive the hips forward to stand tall, squeezing the glute at the top.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.