Dumbbell One Leg Deadlift

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Coach's Tips

It's a workout that focuses more on your hip and the back of the thigh.

How to Dumbbell One Leg Deadlift

Starting Position

1. Stand with your feet hip-width apart, holding a dumbbell in one hand.

2. Bend your knee and hinge forward, extending the opposite leg behind you.

3. Your back should be flat and your chest should be facing the floor.

4. Keep the dumbbell close to your body.

Proper Form

1. Push through your heel and drive your body up to the starting position.

2. Keep your core engaged and your chest facing the floor throughout the movement.

3. Keep the dumbbell close to your body, and repeat the movement for the desired number of reps.

Breathing Technique

1. When lowering the dumbbell, inhale deeply.

2. When pushing the dumbbell up to the starting position, exhale forcefully.


1. Make sure to keep your back flat throughout the entire movement.

2. Do not round your back or arch your back, as this can cause injury.

3. Make sure to keep the dumbbell close to your body and do not swing it.

4. Do not lock your knee when you are in the starting position.

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