Description

The dumbbell single leg deadlift is a unilateral exercise that targets the posterior chain and helps improve balance and stability.

Starting Position

Stand on one leg with a slight bend in the knee, holding a dumbbell in one hand in front of the thigh.

Technical Execution

Hinge at the hips while keeping the back flat to lower the dumbbell towards the floor, maintaining a straight line from head to heel.

Range of Motion

Ensure a full range of motion by lowering the dumbbell as far as comfortable while maintaining proper form.

Variations

Variations include using kettlebells instead of dumbbells, adding a balance element by performing the exercise on a Bosu ball, or incorporating a row at the top of the movement.

Common Mistakes

Common mistakes include rounding the back, not engaging the core, and using improper weight.

Practical Advice

Focus on keeping a neutral spine, engage the core throughout the movement, and start with lighter weights to master the form.

Additional Notes

This exercise requires core strength and lower body stability, so start with body weight or light dumbbells before progressing to heavier weights.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

glutes

Secondary Muscles