Dumbbell Single Leg Deadlift with Stepbox Support

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Dumbbell

Body part

Upper legs

How to do the dumbbell single leg deadlift with stepbox support

1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
2. Place your left foot on a stepbox or elevated surface behind you.
3. Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
4. As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
5. Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
6. 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.