Single Leg Dumbbell Deadlift

Exercise Information

  • Alternative Names: Single leg deadlift with dumbbells, one leg dumbbell deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings, lower back, quads, glutes, thighs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: Single-arm single leg dumbbell deadlift
  • Alternative:

The single leg dumbbell deadlift is a popular dumbbell deadlift variation performed by lifting one leg off the floor and pushing it backward. It is usually performed by athletes and football players for increasing their speed and strength, helping them to improve their performance on the field.

Single Leg Dumbbell Deadlift Exercise Information

  • Alternative Names: Single leg deadlift with dumbbells, one leg dumbbell deadlift
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings, lower back, quads, glutes, thighs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: Single-arm single leg dumbbell deadlift
  • Alternative:

How to do Single Leg Dumbbell Deadlift

Set up for the exercise by standing with your feet together and grabbing a pair of dumbbells in front of your thighs. Lift one leg moderately off the floor while bending the knee of your supporting leg slightly. Bending at your hips, extend the free leg backward and lower the dumbbells to the ground. Once you feel your hamstrings are stretched, return to the original position.

Single Leg Dumbbell Deadlift

One Leg Dumbbell Deadlift Tips

  • If you do not have the flexibility to lower the dumbbells close to the floor, you may bend the knee of your supporting leg more than normal.
  • Avoid lowering the weight beyond the point you feel a mild stretch in your hamstrings.

Variation with Holding the Dumbbell in One Hand

The single leg dumbbell deadlift can also be performed by holding a dumbbell in the hand opposite to the free leg you are extending backward.

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