Strength

Single Leg Dumbbell Deadlift

Single Leg Dumbbell Deadlift targets your thighs, buttocks, and enhances balance. It promotes strength, improves leg and core conditioning, and helps identify and improve leg strength imbalances.
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Single Leg Dumbbell Deadlift instructions
Step-by-step instructions
1
Stand straight with a dumbbell in your right hand and your feet shoulder-width apart.
2
Lift your left foot off the floor, keeping your balance on your right foot.
3
Bend at the waist, letting the dumbbell lower towards the ground while extending your left leg straight out behind you.
4
Return to starting position by raising your torso back up and bringing your left leg back to the ground.
5
Repeat for the programmed number of reps and then switch to the left hand and right leg.
Stand straight with a dumbbell in your right hand and your feet shoulder-width apart.
Lift your left foot off the floor, keeping your balance on your right foot.
Bend at the waist, letting the dumbbell lower towards the ground while extending your left leg straight out behind you.
Return to starting position by raising your torso back up and bringing your left leg back to the ground.
Repeat for the programmed number of reps and then switch to the left hand and right leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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