Dumbbell Single Leg Deadlift
Single-leg Romanian deadlift with a dumbbell in the opposite hand — extreme balance, hip-control, and hamstring loading per leg.
Level: Intermediate
Primary: Glutes
Secondary: Back - Lower Hamstrings
Movement: Compound
Tags: Balance / Stability Hinge Primary Lift Unilateral
Type: Strength (Weight Lifting)
Equipment: Dumbbell
Sports: Basketball Football Rugby Running Soccer Tennis Track and Field Wrestling
Target muscles
The gluteus maximus of the standing leg drives the hip extension. The hamstrings of the standing leg work hard through the lengthening phase. The gluteus medius fires continuously to keep the pelvis level. The spinal erectors hold spinal position. The trunk braces against the asymmetric load — opposite-hand loading creates a rotational pull that the obliques and quadratus lumborum must resist. Balance and proprioception are primary skills.
How to perform
Setup
Stand on one leg holding a dumbbell in the opposite hand. The other arm hangs at the side or extends back for balance. Slight knee bend in the standing leg. Trunk braced.
Execution
Hinge at the hip of the standing leg, extending the free leg straight back as the torso lowers toward the floor. The dumbbell hand reaches toward the floor in front. The free leg and torso form a straight line at the bottom of the rep. Keep the back flat. Drive through the standing heel to return to standing, squeezing the glute. Complete all reps on one side before switching.
Common mistakes
- Pelvis tilting toward the working side. The hips stay level.
- Free leg dropping below body line. The leg extends to horizontal.
- Rounding the lower back. Spine stays neutral.
- Torso rotating to one side. Brace against the asymmetric load.
- Going too heavy. Single-leg balance caps the load.
Progressions and regressions
Regress to bodyweight single-leg deadlifts until the balance is solid. Then add a light dumbbell. To progress, work pause single-leg deadlifts (2-second pause at the bottom), or add a balance challenge (foam pad under the standing foot).
Programming notes
Excellent unilateral posterior chain work. 3-4 sets of 6-10 reps per side, twice a week. Particularly useful for runners and field-sport athletes whose sports demand single-leg hip extension.
