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Dumbbell Single Leg Deadlift

Dumbbell Single Leg Deadlift

The Dumbbell Single Leg Deadlift is a highly effective exercise that targets multiple muscle groups, including the glutes, hamstrings, lower back, and core. It also helps improve balance, stability, and posture. This exercise is perfect for individuals who want to strengthen their lower body, build overall strength, and enhance their athletic performance. To perform the Dumbbell Single Leg Deadlift, you will need a pair of dumbbells. Start by standing tall with your feet hip-width apart, and hold the dumbbells in each hand, palms facing your body. Shift your weight onto one leg, slightly bending that knee, and raise the opposite leg slightly behind you. Maintaining a flat back and engaged core, hinge at the hips and slowly lower the dumbbells towards the ground, while simultaneously extending your elevated leg backward. Your body should form a "T" shape, with the dumbbells hanging directly beneath your shoulders. Pause briefly at the bottom of the movement, then engage your glutes and hamstrings to slowly return to the starting position. Remember to keep your chest lifted, shoulders back, and focus on using the muscles of your standing leg to control the movement. Aim for 10-12 repetitions on each leg for optimal results. As with any exercise, proper form is crucial. Avoid rounding your back or allowing your knee to collapse inward. If you are new to this exercise, it may be helpful to start without dumbbells until you feel comfortable with the movement. Gradually increase the weight as you become stronger and more confident. Including the Dumbbell Single Leg Deadlift in your workouts can greatly benefit your strength, balance, and overall fitness. Just be sure to listen to your body, start with lighter weights, and progress at a pace that feels right for you. Amp up your training routine with this challenging exercise that will leave your lower body feeling stronger and more sculpted.


  • Stand tall with your feet hip-width apart, holding a dumbbell in your right hand.
  • Shift your weight onto your left foot and lift your right foot slightly off the ground behind you, keeping a slight bend in your left knee.
  • Hinge forward at your hips, lowering your upper body and extending your right leg straight back behind you.
  • Lower the dumbbell towards the ground, maintaining a straight back and keeping your hips level.
  • Pause briefly at the bottom of the movement, then slowly return to the starting position by squeezing your glutes and pushing through your left heel.
  • Repeat the movement for the desired number of repetitions, then switch sides and perform with the dumbbell in your left hand.

Tips & Tricks

  • Focus on balance and stability by engaging your core and keeping your spine neutral throughout the movement.
  • Start with a lighter weight to ensure proper form and gradually increase the weight as you become more comfortable with the exercise.
  • Maintain control and avoid using momentum by performing the movement slowly and with purpose.
  • Keep your standing knee slightly bent to avoid locking out the joint and to decrease stress on the knee.
  • Focus on pushing through your heel to engage your glutes and hamstring muscles.
  • Remember to breathe throughout the movement, inhaling on the way down and exhaling on the way up.
  • Keep your chest lifted and shoulders back to promote good posture.
  • Keep your gaze forward to help maintain balance and avoid twisting your body.
  • Use a mirror or record yourself to check your form and make necessary adjustments.
  • Incorporate this exercise into your leg and glute workout routine to challenge and strengthen your lower body.


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