Should I hold the dumbbell with the same side hand as the standing leg?

It is generally more stable to hold the weight in the hand opposite of the standing leg, but holding it on the same side is a valid variation that challenges your balance differently.

How far down should I lower the dumbbell?

Lower the weight only as far as you can maintain a flat back and level hips, which for most people is when the torso is parallel to the ground or the weight reaches mid-shin.

What if I cannot balance on one leg?

You can perform a kickstand variation by keeping the toes of your non-working foot lightly touching the ground behind you for stability until your balance improves.

Dumbbell Single Leg Deadlift Guide | Glute Strength

Master the dumbbell one-legged deadlift with our expert guide to improve your balance, glute activation, and posterior chain stability.

How to Perform

Stand tall holding a dumbbell in your right hand with your feet hip-width apart and your core engaged.
Shift your weight onto your left leg and slightly bend the knee to create a stable base.
Hinge at your hips to lower the dumbbell toward the floor while simultaneously extending your right leg straight behind you.
Keep your back flat and your shoulders square to the ground as you lower the weight until your torso is nearly parallel to the floor.
Drive your left heel into the ground and squeeze your glutes to return to the upright starting position.
Complete the desired number of repetitions before switching the dumbbell to your left hand and repeating on the right leg.

Common Mistakes

Rounding the lumbar spine during the descent
Allowing the hips to rotate or open toward the side
Letting the dumbbell drift too far away from the center of gravity
Locking the knee of the supporting leg completely straight

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Lower Back
Adductors
Core

Related Guides

Glutes · Legs