glutesdumbbell
dumbbell single leg deadlift
dumbbell single leg deadlift is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
Step 2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
Step 3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
Step 4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
Step 5. Lower the dumbbell until your torso and right leg are parallel to the ground.
Step 6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringslower back
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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