Which hand should hold the dumbbell?

Commonly, you hold the weight in the hand opposite to the standing leg to challenge your rotational stability, but holding it on the same side is also an acceptable variation.

What if I cannot balance on one leg?

You can perform a kickstand variation by keeping the toes of your back foot lightly on the ground for support while still focusing the load on the front leg.

How low should I lower the dumbbell?

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

Single-Leg Dumbbell Deadlift Guide | Form & Benefits

Master the single-leg dumbbell deadlift. Learn the correct form to build hamstring strength, improve balance, and fix muscular imbalances.

How to Perform

Stand tall with a dumbbell in your right hand and shift your weight onto your left leg.
Engage your core and soften your left knee slightly to create a stable base.
Hinge at the hips, lowering the dumbbell toward the floor while simultaneously extending your right leg straight back behind you.
Keep your hips square to the ground and your spine neutral until your torso is roughly parallel to the floor.
Drive through your left heel and engage your glutes to return to the starting upright position.
Complete all repetitions on one side before switching the dumbbell to the opposite hand and repeating with the other leg.

Common Mistakes

Rounding the lower back during the descent
Allowing the hips to rotate or open up toward the side
Touching the back foot to the floor between every repetition
Keeping the standing leg completely locked at the knee

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gluteus Maximus
Erector Spinae
Core
Adductors

Related Guides

Hamstrings · Legs