Dumbbell Single Leg Deadlift

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Dumbbell

Body part

Upper legs

How to do the dumbbell single leg deadlift

1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
5. Lower the dumbbell until your torso and right leg are parallel to the ground.
6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
7. Repeat for the desired number of repetitions, then switch sides.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every dumbbell exercise.