Dumbbell Single Leg Deadlift With Stepbox Support
Also known as: single leg dumbbell deadlift with stepbox support
Dumbbell Single Leg Deadlift With Stepbox Support is a step up once the basics feel easy and works before or after your main squat.
How to do Dumbbell Single Leg Deadlift With Stepbox Support
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Place your left foot on a stepbox or elevated surface behind you.
- Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
- As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
- Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Dumbbell Single Leg Deadlift With Stepbox Support Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Single Leg Deadlift With Stepbox Support Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Single Leg Deadlift With Stepbox Support
Swap Dumbbell Single Leg Deadlift With Stepbox Support For
Dumbbell Single Leg Deadlift With Stepbox Support — Frequently Asked Questions
How do you do the Dumbbell Single Leg Deadlift With Stepbox Support?
Stand with your feet hip-width apart, holding a dumbbell in your right hand. Place your left foot on a stepbox or elevated surface behind you. Keeping your back straight and core engaged, hinge forward at the hips, lowering 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 With Stepbox Support work?
The Dumbbell Single Leg Deadlift With Stepbox Support 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 With Stepbox Support should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Single Leg Deadlift With Stepbox Support good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Single Leg Deadlift With Stepbox Support?
Try the Reverse Hyper On Flat Bench, Sled 45° Leg Press (side POV) or the Barbell Lying Lifting (on Hip). 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 With Stepbox Support the same as the single leg dumbbell deadlift with stepbox support?
Yes. The Dumbbell Single Leg Deadlift With Stepbox Support is also commonly called the single leg dumbbell deadlift with stepbox support. Different gyms and training programs label it differently, but "single leg dumbbell deadlift with stepbox support" refer to this same movement.
