Dumbbell Single Leg Deadlift
Also known as: single leg dumbbell deadlift
Dumbbell Single Leg Deadlift turns independent dumbbell loading into strength you can feel outside the gym — a graduate-level take on the pattern.
How to do Dumbbell Single Leg Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and lift your right foot slightly off the ground.
- Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
- At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
- Lower the dumbbell until your torso and right leg are parallel to the ground.
- Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Dumbbell Single Leg Deadlift Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Single Leg Deadlift Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Dumbbell Single Leg Deadlift
Swap Dumbbell Single Leg Deadlift For
Dumbbell Single Leg Deadlift — Frequently Asked Questions
How do you do the Dumbbell Single Leg Deadlift?
Stand with your feet hip-width apart, holding a dumbbell in your right hand. Shift your weight onto your left leg and lift your right foot slightly off the ground. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Single Leg Deadlift work?
The Dumbbell Single Leg Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Single Leg Deadlift should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Single Leg Deadlift good for beginners?
Not usually. The Dumbbell Single Leg Deadlift is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Single Leg Deadlift?
Try the Sled 45° Leg Press, Barbell Full Squat or the Band Squat Row. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Single Leg Deadlift the same as the single leg dumbbell deadlift?
Yes. The Dumbbell Single Leg Deadlift is also commonly called the single leg dumbbell deadlift. Different gyms and training programs label it differently, but "single leg dumbbell deadlift" refer to this same movement.
