Dumbbell Single Leg Deadlift

glutes upper legs dumbbell

Learn how to do the Dumbbell Single Leg Deadlift with proper form and technique. This dumbbell exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.

Dumbbell Single Leg Deadlift exercise demonstration showing proper form

How to Do the Dumbbell Single Leg Deadlift

Follow these steps to perform the Dumbbell Single Leg Deadlift with correct form:

1Stand with your feet hip-width apart, holding a dumbbell in your right hand.
2Shift your weight onto your left leg and lift your right foot slightly off the ground.
3Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
4At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
5Lower the dumbbell until your torso and right leg are parallel to the ground.
6Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
7Repeat for the desired number of repetitions, then switch sides.

Dumbbell Single Leg Deadlift Muscles Worked

Primary

glutes

Secondary

hamstringslower back

Exercise Details

Equipment: dumbbell
Body Part: upper legs
Category: Main

Recovery & Training Frequency

Recommended Recovery Time: 2–3 days
Weekly Frequency: 2–3 sessions per week
Why: Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets: 3–4
Reps: 5–8
Rest: 90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets: 3–5
Reps: 10–20
Rest: 45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets: 2–4
Reps: 20–30
Rest: 20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Single Leg Deadlift?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

Push / Pull / Legs

Leg Day

Upper / Lower

Lower Day

Full Body

Any session

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Muscles & Anatomy

The single-leg dumbbell deadlift is a unilateral hip hinge that trains the hamstrings, glutes, and spinal erectors of the working leg while simultaneously challenging balance and hip stability through the gluteus medius and minimus. Because the non-working leg extends behind the body as a counterbalance, the hip of the working leg must stabilize the pelvis against gravity — the gluteus medius (outer glute) works exceptionally hard in this role. The hamstrings of the working leg are stretched and loaded simultaneously, making this one of the most complete posterior chain exercises. It also reveals and corrects left-right strength and stability imbalances.

Pro Tips for Better Results

1Think of the movement as a 'human T-bar' — the torso and rear leg form one long lever that pivots at the hip. The rear leg should rise in direct proportion to how far forward the torso tilts — not stay down or kick up separately.
2Keep the hips square to the floor throughout. The most common error is the hip of the raised leg rotating open (piriforming out). If this happens, you're moving through hip external rotation instead of hip flexion — a fundamentally different pattern.
3Lightly touch the free foot to the ground at the bottom for balance if needed. There's no shame in a supported single-leg deadlift — it allows heavier loading while you build the balance pattern.

Common Mistakes to Avoid

✗ Hip of the raised leg rotating open

Fix: Think 'level hips' — imagine a glass of water on your lower back that can't spill. The hips must stay parallel to the floor. If rotation occurs, reduce the range of motion or use a support.

✗ Bending the standing knee excessively

Fix: Keep the standing leg primarily straight (slight knee bend is fine). Bending more than 20 degrees turns it into a single-leg squat, not a hip hinge.

✗ Looking at the floor (head down)

Fix: Keep the cervical spine neutral — eyes forward or slightly down (not staring at the ground). Head position follows spine position in the deadlift pattern.

✗ Using too much weight before balance is established

Fix: Start without weight or with very light dumbbells (5–10 lbs) and build the balance pattern first. Adding load to a broken pattern doesn't improve it — it just ingrains the fault.

How to Program the Dumbbell Single Leg Deadlift

Sets & Reps

3 sets of 8–10 reps per side. Balance and coordination degrade faster than strength on unilateral exercises — stop the set when balance significantly deteriorates.

Frequency

2 times per week. The unilateral nature means less total load per workout — recover faster than bilateral deadlifts.

Where to Place It in Your Workout

Use as a supplemental posterior chain exercise after conventional deadlifts, or as the primary hip hinge on days focused on asymmetry correction.

How to Progress

Increase dumbbell weight by 5 lbs per hand every 2 weeks when balance is solid. The single-leg deadlift progress is often limited by balance before strength — practice the balance component with zero load.

Variations & Alternatives

Supported Single-Leg Deadlift

Hold a rack or wall with the free hand for balance support. This removes the balance challenge and allows focus on the hip hinge pattern and hamstring loading. A useful entry point before moving to free-standing.

Barbell Single-Leg Deadlift

A barbell held in both hands (or one hand) for the single-leg version. Allows heavier loading but requires excellent balance first. The barbell increases grip demand.

Kettlebell Single-Leg Deadlift

Hold a single kettlebell in the hand opposite the working leg (contralateral loading). This increases the rotational challenge at the hip and engages the obliques more than ipsilateral (same-side) loading.

Related Exercises

Frequently Asked Questions

What muscles does the Dumbbell Single Leg Deadlift work?

The Dumbbell Single Leg Deadlift primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Dumbbell Single Leg Deadlift?

The Dumbbell Single Leg Deadlift requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Single Leg Deadlift with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Dumbbell Single Leg Deadlift?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Dumbbell Single Leg Deadlift?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Single Leg Deadlift best for?

The Dumbbell Single Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

Track Dumbbell Single Leg Deadlift in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS