Dumbbell Single Leg Deadlift
- Target muscle
- Erector Spinae, Gluteus Maximus
- Synergist muscles
- Hamstrings
- Equipment
- Dumbbell
- Body part
- Hips
- Type
- Strength
The dumbbell single leg deadlift is a unilateral hip-hinge exercise that targets the spinal erectors (erector spinae) and glutes (gluteus maximus), with the hamstrings assisting as you balance on one leg. Because you stand on a single foot, it also builds ankle, hip, and core stability, making it a strong accessory lift for posterior-chain strength and balance.
How to do the Dumbbell Single Leg Deadlift
- 1Hold a dumbbell in one hand (typically the hand opposite your standing leg) and stand tall with a slight bend in your standing knee.
- 2Shift your weight onto your standing leg and brace your core, keeping your spine neutral from head to hips.
- 3Hinge at the hip, sending your hips back as your torso lowers toward the floor and your free (rear) leg extends straight behind you as a counterbalance.
- 4Lower until your torso and rear leg form roughly a straight line parallel to the floor, letting the dumbbell hang directly below your shoulder.
- 5Keep your hips level and square to the ground throughout the descent rather than letting the rear hip rotate open.
- 6Drive through your standing heel and squeeze your glute to pull your torso back upright, returning the rear leg to the floor.
- 7Complete all reps on one side, then switch the dumbbell to the other hand and repeat on the opposite leg.
Form tips
- Move slowly and deliberately so you can find your balance at the bottom; control matters more than speed or load here.
- Use your rear leg as a true counterbalance — letting it rise in line with your torso keeps your hips level and lengthens the range of motion.
- Keep your gaze a few feet in front of you on the floor to help stabilize your balance without rounding your neck.
- Fix your eyes on a single point and lightly touch a wall or rack if you are still building stability on one leg.
Common mistakes
- Rounding the lower back instead of hinging with a neutral spine, which shifts load off the glutes and erectors and risks the lumbar discs.
- Letting the hip of the rear leg rotate open toward the ceiling, which twists the spine and reduces hamstring and glute tension.
- Bending the standing knee too much and turning the movement into a squat instead of a hip hinge, so the posterior chain does less work.
- Using a dumbbell too heavy to control, which forces you to lurch for balance and break form rather than move smoothly.
Frequently asked questions
What muscles does the dumbbell single leg deadlift work?
It primarily targets the erector spinae (lower-back muscles) and gluteus maximus, with the hamstrings assisting. Balancing on one leg also recruits the hips, ankles, and core as stabilizers.
Is the dumbbell single leg deadlift good for beginners?
Yes, if you start light. Beginners should master the hip-hinge pattern and use a wall or rack for balance before adding load, since the single-leg stance demands more stability than a two-leg deadlift.
How do I keep my balance during the single leg deadlift?
Keep a soft bend in your standing knee, brace your core, fix your gaze on a spot on the floor, and extend your rear leg straight back as a counterbalance. Slow, controlled reps make balancing much easier.
How many sets and reps should I do?
For balance and strength, 3 sets of 8–12 reps per leg with a controlled tempo works well. Prioritize clean technique on both sides over chasing heavier dumbbells.
