Dumbbell Single Leg Deadlift
This exercise strengthens the hamstrings and glutes while improving balance. It builds a stronger hip hinge for daily lifting and gym work.
Base exercise: Romanian DeadliftMuscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet hip-width apart and hold a dumbbell in the hand on the same side as your working leg. Shift your body weight over the middle of your working foot.
- 02
Brace your core and hinge at the hips by pushing your hips back while extending your free leg behind you, keeping your back neutral.
- 03
Lower the dumbbell under control toward shin level, keeping your shoulders down and your shoulder blades gently pulled back together.
- 04
Drive your working heel into the floor and extend your hip to return to the starting position, squeezing your glute without letting your hips rotate open.
- 05
Bring your free leg back beside the working leg and regain your balance before the next rep.
Beginner's guide
§ 03 · GuideThis exercise strengthens the hamstrings and glutes while improving balance. It builds a stronger hip hinge for daily lifting and gym work.
You should feel it in your hamstrings and glutes. It should not be felt mainly in your lower back or just your grip.
A common mistake is letting the hips rotate open or rounding the back. Keep your hips and chest facing forward, shorten the range if balance is shaky.
How to get started at the gym
§ 04 · SisuLiftDumbbell Single Leg Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 05 · TipsKeep your hips and chest facing forward throughout the movement; don't let your hip open to the side. If your balance is unsteady, reduce the range of motion and use lighter weight.
This exercise effectively develops glute strength and single-leg hip stability.
More exercises: Hamstrings
§ 06 · Same muscles
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