Dumbbell Single-Leg Stiff Leg Deadlift
Challenge your balance & build strength! This single-leg deadlift targets your glutes, hamstrings, and core. Improve stability & power!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing upright, holding a dumbbell in your right hand with your arm straight by your side. Keep your feet hip-width apart and your knees slightly bent.
2. Shift your weight onto your left foot, keeping a slight bend in the left knee.
3. Keeping your back flat and core tight, begin to hinge at the hips, pushing your buttocks back and lowering the dumbbell towards the ground while simultaneously lifting your right leg straight behind you. Your right leg and upper body should form a straight line parallel to the floor at the bottom of the movement.
4. Lower down as far as your hamstring flexibility allows without rounding your back. The dumbbell should be close to your leg throughout the movement.
5. Squeeze your glutes and hamstrings as you reverse the motion, raising your body back to the starting position while bringing the right leg back down.
6. Perform the desired number of repetitions on one side, then switch the dumbbell to your left hand and repeat with your weight on your right foot.
Tips: Ensure your back stays flat throughout the movement to protect your lower back. Keep the dumbbell close to your body to maintain balance. Do not let your hips rotate; keep them square to the ground. Keep the movement controlled, especially on the way down. If you are new to this exercise, start with a light weight to focus on balance and proper form before adding more weight.
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