Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Hips
- Typ
- Strength
The dumbbell ipsilateral single-leg stiff-leg deadlift is a single-leg hip-hinge that trains the hips while challenging your balance and stability. You hold one dumbbell in the same-side hand as the planted leg (ipsilateral), keeping that stance leg nearly straight as you hinge forward. It builds hip strength, coordination, and side-to-side stability you can't get from a two-legged deadlift.
Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift: So führst du sie aus
- 1Stand tall holding a single dumbbell in the same-side hand as the leg you will balance on (for example, the right dumbbell over the right foot).
- 2Shift your weight onto the working leg and lift the opposite foot slightly off the floor, keeping a soft, near-straight bend in the standing knee.
- 3Brace your core and set a flat back, letting the dumbbell hang at arm's length in front of your standing-side thigh.
- 4Hinge at the hip, pushing your hips back and letting your torso tip forward while the free leg extends straight behind you for counterbalance.
- 5Lower the dumbbell along your standing leg until your torso and rear leg form roughly a straight line parallel to the floor, or as far as your balance and flexibility allow.
- 6Keep your back flat and the dumbbell close to your leg throughout the descent, avoiding any rounding or twisting of the spine.
- 7Drive through the standing foot and squeeze your hips to stand back up, returning your torso and rear leg to the start.
- 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat on the opposite leg.
Technik-Tipps
- Move slowly and under control — this is a balance exercise first, so master a smaller range of motion before chasing depth.
- Keep your hips level and square to the floor; resist the tendency for the free-leg side to rotate open as you hinge.
- Fix your eyes on a point a few feet ahead on the floor to steady your balance.
- Keep a fixed, near-straight standing knee rather than turning the movement into a squat — the hinge should come from your hips.
- Start light and near a wall or rack you can touch for balance until the pattern feels stable.
Häufige Fehler
- Rounding the lower back as you reach down, which removes tension from the hips and puts the spine at risk.
- Bending the standing knee too much, turning the hip hinge into a squat and shifting the work away from the hips.
- Letting the hips rotate open toward the free leg, which twists the spine and makes the balance harder to control.
- Going too heavy too soon, so balance breaks down and form falls apart before you reach a useful range of motion.
- Lowering the dumbbell out in front of you instead of keeping it close to the standing leg, which strains the lower back.
Häufig gestellte Fragen
What does the dumbbell ipsilateral single-leg stiff-leg deadlift work?
It's a single-leg hip-hinge that trains the hips while heavily challenging your balance and stability. Because you stand on one leg, it also builds coordination and side-to-side control.
What does "ipsilateral" mean here?
Ipsilateral means you hold the dumbbell in the same-side hand as the planted leg — right dumbbell with the right standing leg. This loads the same side you're balancing on, which is a different stability challenge than holding it in the opposite hand.
Is this exercise good for beginners?
It can be, but start light and prioritize balance. Practice the hinge near a wall or rack you can touch for support, and only add load once you can keep a flat back and level hips through the full movement.
How many sets and reps should I do?
For balance and hip work, 2–4 sets of 8–12 reps per leg with a controlled tempo is a sensible starting range. Keep the weight light enough that your form and balance hold up on every rep.
How straight should my standing leg be?
Keep it nearly straight with just a soft bend in the knee, and hold that bend fixed throughout. The movement should come from hinging at the hip, not from bending the knee.
