Side Kick Back vs Dumbbell One Leg Deadlift
Which one fits your Leg workout plan?
Contents
Side Kick Back is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Compare the benefits of Side Kick Back and Dumbbell One Leg Deadlift and pick the one that fits your Leg workout.
Side Kick Back vs Dumbbell One Leg Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell One Leg Deadlift more often — 1,591 sessions compared to 822 for Side Kick Back.
What most people do isn't always what fits you. Side Kick Back and Dumbbell One Leg Deadlift differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Side Kick Back and Dumbbell One Leg Deadlift Differ
| What differs | Side Kick Back | Dumbbell One Leg Deadlift |
|---|---|---|
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 822 sessions | 1,591 sessions |
How to Do Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
How to Do Dumbbell One Leg Deadlift
Dumbbell One Leg Deadlift Muscles Worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist while stretching one leg back.
- 2. As you lower down, bring the dumbbell down close to your body.
- 3. Keep your gaze slightly forward.
- 4. As you lower your leg, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your gaze drop to the floor.
- 2. Please be careful not to bend your knees excessively.
- 3. Keep your chest up and engage your core to avoid bending your back.
For a full Dumbbell One Leg Deadlift guide with alternatives and benefits, see the Dumbbell One Leg Deadlift exercise guide.
Frequently Asked Questions
Which is better for Leg, Side Kick Back or Dumbbell One Leg Deadlift?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Side Kick Back and Dumbbell One Leg Deadlift need?
Side Kick Back needs bodyweight only, and Dumbbell One Leg Deadlift needs a dumbbell.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Dumbbell One Leg Deadlift once your form holds up.
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