dumbbell single leg deadlift
The dumbbell single leg deadlift is a unilateral lower body exercise that targets the glutes, hamstrings, and lower back. It challenges balance, coordination, and strength by requiring you to stabilize on one leg while hinging at the hips and lifting a dumbbell.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
hamstringslower back
Instructions
- 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.
