Legs
Single-Leg Deadlift with Dumbbell
A foundational hinge pattern that builds unilateral leg strength, glute stability, and total-body balance.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.