Dumbbell Single Leg Deadlift with Stepbox Support

Setup

1. 01Place a low step or box about one stride behind you.
2. 02Rest the toes of the rear foot lightly on the box.
3. 03Hold a dumbbell in the hand opposite the front leg, or one in each hand.
4. 04Keep a soft bend in the front knee and square the hips.

Execution

1. 01Hinge at the front hip, pushing the hips straight back.
2. 02Lower the dumbbell along the front leg toward mid-shin.
3. 03Stop when the hamstring reaches a strong stretch with a flat back.
4. 04Drive the front hip forward to return to standing.

Checkpoints

• -Nearly all the weight stays on the front leg; the rear toes only balance.
• -Hips stay square throughout the hinge.
• -The spine holds neutral from head to tailbone.
• -The front knee bend stays constant, not squatting deeper.

Common mistakes

• -Pushing hard through the rear foot and turning it into a split squat.
• -Rounding the back to gain range.
• -Setting the box so far back that the hips twist.
• -Loading heavier than the hinge pattern can hold.