TETSUDumbbell Single Leg Deadlift
The Dumbbell Single Leg Deadlift is a dumbbell exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Single Leg Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and lift your right foot slightly off the ground.
- Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
- At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
- Lower the dumbbell until your torso and right leg are parallel to the ground.
- Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Dumbbell Single Leg Deadlift work?
The Dumbbell Single Leg Deadlift primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Dumbbell Single Leg Deadlift?
You need a dumbbell to perform the Dumbbell Single Leg Deadlift.
How many sets and reps of the Dumbbell Single Leg Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Single Leg Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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