Single Leg Dumbbell Deadlift
A one-leg hip hinge performed with a dumbbell in each hand. It loads the glutes and hamstrings while requiring control of the pelvis and balance on the supporting leg.
- Body part
- Legs: all exercises
- Movement
- Hinge: all exercisesalsoBalance
- Equipment
- Dumbbell: all exercises
What it trains
- Biceps Femoris, Primary, 85%
- Semitendinosus, Primary, 85%
- Gluteus Maximus, Primary, 85%
- Semimembranosus, Primary, 85%
- Adductor Magnus, Secondary, 50%
- Lower Abs, Stabilizer, 25%
How to perform
Stand holding a dumbbell in each hand with your arms straight, then shift your weight onto one leg and slightly bend that knee.
Move your hips back and hinge forward as the free leg extends behind you. Keep your hips facing the floor and the dumbbells close to the supporting leg.
Lower only as far as you can maintain a steady pelvis and neutral back; do not reach for the floor by rounding your spine.
Extend the supporting hip to return upright, keeping both dumbbells controlled. Settle briefly at the top, then repeat on the same leg.
Complete the planned repetitions before changing legs. The demonstration shows one side; do not alternate within each repetition.
Tips
Keep a soft, stable bend in the supporting knee rather than turning the movement into a squat.
Move the torso and free leg together around the supporting hip.
Choose a load that lets you control balance without pushing off the rear foot.
Common mistakes
Opening the pelvis toward the free-leg side.
Rounding the back or reaching the dumbbells away from the supporting leg.
Using the rear toes as a weight-bearing kickstand during the hinge.
Rushing the return or leaning backward at the top.
Related exercises
Variations · 1
Dumbbell Romanian Deadlift
Both use a dumbbell hip hinge; this version shifts support to one leg and sends the free leg backward, while the existing Romanian deadlift uses bilateral support.
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