Single Leg Deadlifts with dumbbells
Single-leg deadlifts with dumbbells are an effective exercise for improving balance and stability. In this variation, the weight is carried on one leg, which particularly engages the posterior leg muscles and core. Compared to the classic deadlift, the single-leg deadlift with dumbbells demands more balance since all the weight is supported by one leg. It should not be confused with the sprinter deadlift, where the back leg lightly touches the ground during the movement instead of hovering freely in the air.
Necessary equipment
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Single Leg Deadlifts with dumbbells - the correct execution
- Start in hip-width stance
- Hold the dumbbells in a neutral grip
- Bend your upper body upright forward
- Bring your right leg stretched backwards in extension of your upper body
- Bend your left knee slightly
- Hold tension in the torso throughout
- Bring the dumbbells to just above the floor
- The specified weight of the dumbbells refers to each individual dumbbell
The exercise Single Leg Deadlifts is intended to be used as a mobility, hypertrophy, technique exercise.
Which muscles are trained by Single Leg Deadlifts?
Primary trained muscles for Single Leg Deadlifts
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Secondary trained muscles for Single Leg Deadlifts
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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Alternative variants of Single Leg Deadlifts with dumbbells:
Single Leg Deadlifts with a dumbbell
An interesting variation of the single-leg deadlift is performing it with just one dumbbell. This variation increases the challenge for stability, as the weight is asymmetrically distributed, requiring the core to work harder to maintain balance.
Necessary equipment
Single Leg Deadlifts with a dumbbell - the correct execution
- Start in hip-width stance
- Hold dumbbell in right hand
- Bend your upper body upright forward
- Bring your right leg stretched in extension of your torso backward
- Bend your left knee slightly
- Keep tension in the torso throughout
- Bring the dumbbell to just above the floor
One Leg Deadlift
For those who want to skip the weights, the single-leg deadlift can also be performed without any additional load. This variation is particularly well-suited for beginners or for improving balance and body control before progressing to heavier versions.
One Leg Deadlift - the correct execution
- Begin in an upright standing position on your left leg
- Bend your upper body forward while extending your right leg straight back in line with your torso
- Slightly bend your standing leg at the knee to ensure stability
- Maintain tension in your core throughout the movement to keep your back straight
- Try to touch the ground with your hands without rounding your back
- Keep your hips parallel to the ground
- Return to the upright standing position in a controlled manner
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