Dumbbell One Leg Deadlift
Expert Advice
Focus on a spot on the floor to keep your balance and ensure a slow, controlled movement to prevent injury.
How-to-do Steps
- Stand with feet hip-width apart holding a dumbbell in each hand.
- Balance on one leg with a slight bend in the knee of the supporting leg.
- Hinge at the hips to lower the dumbbells towards the ground while extending the opposite leg behind you.
- Keep your back straight and head in line with your spine as you descend.
- Slowly return to the starting position, maintaining balance and control.
- Complete all reps on one side before switching to the other leg.
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Muscles Worked
Dumbbell One Leg Deadlift primarily targets the Lats, Glutes, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Glutes30%
Secondary
Hamstrings13%
Quads13%
Calves14%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Leg Deadlift work?
Dumbbell One Leg Deadlift primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings, Quads, Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Leg Deadlift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Leg Deadlift suitable for beginners?
Dumbbell One Leg Deadlift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
