Dumbbell Single Leg Deadlift

Category

Legs

Difficulty

Advanced

Equipment

Dumbbells

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae

How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in each hand extended down in front of you. Shift your weight onto your left leg and lift your right foot slightly off the floor behind you.
2. Begin to hinge at your hips, extending your right leg straight behind you while lowering the dumbbells towards the floor. Keep a slight bend in your left knee.
3. Lower the dumbbells until your torso is parallel to the floor, or as far as your flexibility allows, maintaining a straight line from your head to your right heel.
4. Return to the starting position by driving through your left heel and bringing your right leg forward, keeping it off the floor. Repeat for the desired number of repetitions, then switch to the left hand and right leg.

Form tips

• Ensure your back stays straight throughout the exercise to avoid injury.
• Focus on a point in front of you to help maintain balance.
• Exhale as you lower the dumbbell and inhale as you return to the starting position.