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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back
- Equipment
- Dumbbells
Dumbbell Single Leg Deadlift
4 steps Updated 29/08/2026
Dumbbell Single Leg Deadlift is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell in each hand extended down in front of you. Shift your weight onto your left leg and lift your right foot slightly off the floor behind you.
- Begin to hinge at your hips, extending your right leg straight behind you while lowering the dumbbells towards the floor. Keep a slight bend in your left knee.
- Lower the dumbbells until your torso is parallel to the floor, or as far as your flexibility allows, maintaining a straight line from your head to your right heel.
- Return to the starting position by driving through your left heel and bringing your right leg forward, keeping it off the floor. Repeat for the desired number of repetitions, then switch to the left hand and right leg.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Dumbbell Single Leg Deadlift
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