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Dumbbell Single Stiff Leg Deadlift

Dumbbell Single Stiff Leg Deadlift

The Dumbbell Single Stiff Leg Deadlift is an excellent exercise to target your hamstrings, glutes, and lower back while also engaging your core for stability. This exercise is a variation of the traditional deadlift that isolates one leg at a time, making it a fantastic choice for improving muscular imbalances and enhancing functional movement patterns. With a dumbbell in one hand, stand tall with your feet hip-width apart. Engage your core and maintain a flat back throughout the movement. Start by shifting your weight onto one leg while keeping a slight bend in the knee. With the dumbbell in the opposite hand, allow it to hang naturally in front of your body. Begin the exercise by hinging at the hips, pushing your free leg backward while maintaining a straight line from your head to your heels with your standing leg. As you lower the dumbbell towards the ground, keep your hips square and maintain a neutral spine alignment. Focus on feeling a deep stretch in your hamstrings as you lower the dumbbell towards the ground. Once you reach your maximum range of motion without compromising your form, squeeze your glutes, engage your hamstrings and return to an upright position, bringing your body back to the starting position. Repeat the movement for the desired number of repetitions on one leg before switching to the other side. Including the Dumbbell Single Stiff Leg Deadlift in your workout routine can help strengthen your posterior chain, improve stability, and enhance overall lower body strength. Remember to start with lighter weights to focus on form and gradually increase the weight as your strength and stability improve.


  • Start by standing with your feet hip-width apart and holding a dumbbell in one hand with an overhand grip.
  • Engage your core and keep your back straight throughout the exercise.
  • Shift your weight onto one leg and lift the opposite leg slightly off the ground, maintaining a slight bend in the knee.
  • Slowly hinge forward at the hips, extending the lifted leg straight behind you, while simultaneously lowering the dumbbell towards the ground.
  • Keep your back and lifted leg in a straight line and go as low as your flexibility allows, feeling a stretch in the hamstring of the standing leg.
  • Pause for a moment at the bottom position and then slowly return to the starting position, focusing on using the muscles of the standing leg to lift your body back up.
  • Complete the desired number of repetitions on one leg and then switch to the other leg, alternating sides.
  • Remember to control the movement throughout, avoiding any jerking or sudden movements.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability
  • Keep your back straight and avoid rounding or arching it
  • Focus on squeezing your glutes and hamstrings as you lift the dumbbell
  • Start with a lighter weight and gradually increase as you improve your form and strength
  • Maintain a slow and controlled movement to maximize muscle activation
  • Exhale as you lift the dumbbell and inhale as you lower it
  • Use a mirror or record yourself to ensure proper form
  • Avoid locking your knees at the top of the movement
  • Stretch your hamstrings before and after the exercise to enhance flexibility
  • Include a variety of other leg exercises to target all muscles in your lower body


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