View this exercise on Fitain

Dumbbell Deadlift (One Leg)

  • Intermediate
  • Dumbbell
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Start by holding the dumbbells in front of your body - grab the handles with an overhand grip.

2) Shift your weight to your left leg and lift your right leg up off the ground. Extend it behind you.

Perform instructions

1) Bend your left knee and hinge from the hips so your torso is lowered to the floor. You're aiming for the chest to be parallel to the ground. Pause at the bottom.

2) Drive through your heel and thrust your hips forward until you’re standing - the weight should be past your knees.

3) Repeat.

Note: How low you are to the ground depends on flexibility, balance and leg strength. Don't let the knee track over the toes.

Health benefits

Strength · Muscular Endurance

Skills

Balance · Coordination

Alternative exercises to Dumbbell Deadlift (One Leg)

Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Deadlift to Frog Jump
  • Quadriceps · Hamstrings · Glutes · Calves
  • Intermediate
BOSU Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Sumo Deadlift
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Beginner
Kettlebell Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Romanian Deadlift
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Deadlift
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Deadlift
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Dumbbell Deadlift (One Arm)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Sandbag Romanian Deadlift (One Leg)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Sandbag Deadlift to Squat
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Barbell Stiff Leg Deadlift
  • Hamstrings · Glutes
  • Beginner
Deadlift (One Leg Knee Drive)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Plate Romanian Deadlift (One Leg)
  • Hamstrings · Glutes
  • Advanced
Landmine Deadlift (One Leg)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Landmine Deadlift Rotational Press
  • Quadriceps · Hamstrings · Glutes · Shoulders
  • Intermediate
Trap Bar Deadlift
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Barbell Romanian Deadlift
  • Hamstrings · Glutes
  • Intermediate
Barbell Romanian Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Split Squat (Offset)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Dumbbell Split Squat (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Dumbbell Split Clean
  • Full Body
  • Intermediate
Dumbbell Split Clean (Alternating)
  • Full Body
  • Intermediate
Dumbbell Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Split Squat (Offset)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Sandbag Split Squat (Overhead)
  • Quadriceps · Hamstrings · Glutes · Abdominals
  • Intermediate
Dumbbell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Plate Split Squat (Overhead)
  • Quadriceps · Hamstrings · Glutes · Abdominals
  • Advanced
Barbell Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Plate Split Squat
  • Hamstrings · Quadriceps · Glutes
  • Intermediate

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.