Dumbbell One Leg Deadlift

Muscles Dumbbell One Leg Deadlift Works

Muscles used

• Hamstringsback of the thigh from the glutes to behind the knee
• Glutesthe large muscles that make up your butt
• Erector spinaelong muscles running along both sides of the spine
• Latslarge side-back muscles running from the armpits toward the waist
• Rectus abdominisThe six-pack muscles running down the front of your abs
• Hip flexorsMuscles that flex the hips, running from the inner waist to the front of the thigh

Main muscleBalance on one leg, reach the other leg back, lower the dumbbell, then stand back up. The main muscles are the hamstrings and glutes of the standing leg. Your hamstrings lengthen and control the descent, and your glutes extend your hip as you return to standing.

Supporting musclesYour erector spinae keeps your back from rounding, your lats help keep the dumbbell close, and your abs keep your torso from twisting as you balance.

How it should feelAs you lower, the hamstring of the standing leg should stretch. As you stand, that glute and hamstring should squeeze together. Keep your hips square instead of letting them open to the side.

Signs you're offIf your lower back arches or your hips rotate open, you are using balance momentum and your back more than your hamstring. If your standing knee bends a lot, the movement can turn into a squat.

Remember thisPress through the standing foot, hinge your hip back, then drive the hip forward to stand.

Setting Up for Dumbbell One Leg Deadlift

Setup orderPrepare One dumbbell → Clear the space behind you

• One dumbbell

  Set it like thisPrepare one dumbbell to use.

  How to checkMake sure you can see the weight markings on the dumbbell, and ensure that the handles or plates are not loose.

• Exercise space

  Set it like thisLeave space at the back so you can move one leg backward.

  How to checkYou just need enough space so that you don't bump into walls, equipment, or people when you extend your leg backward.

Watch out forAvoid starting in places where the dumbbell handles are loose or there is little space to move their legs back.

Stance for Dumbbell One Leg Deadlift

Foot widthStand on one foot, and get ready to send the opposite leg back.

Where your weight goesPress the whole sole of the standing foot into the floor.

Upper body positionPosition yourself so the dumbbell can lower close to the front of your standing foot.

Why it mattersIf your standing foot is unstable, your knee and torso may wobble as you lower.

How to Grip for Dumbbell One Leg Deadlift

Grip typeHold the dumbbell in the hand opposite your standing leg, with your palm facing your body.

Grip widthHold the center of the dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbell in the middle of your palm and wrap your thumb around it. Keep the back of your hand in line with your forearm.

The Key Point for Dumbbell One Leg Deadlift

Balance on one foot, push your hips back, and extend the opposite leg backward.

Think of it like thisThe feeling of sending your hips backward

Before the fixThe waist curls up, or the body sways from side to side.

After the fixThe back of the thighs and buttocks of the standing leg are stretched out.