Exercise guide · Intermediate · Compound

Dumbbell Single Leg Deadlift: How to Do It & Muscles Worked

The dumbbell single leg deadlift is a unilateral lower body exercise that targets the glutes, hamstrings, and lower back. It challenges balance, coordination, and strength by requiring you to stabilize on one leg while hinging at the hips and lifting a dumbbell.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell single leg deadlift
Front view: muscles worked by the dumbbell single leg deadlift. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the dumbbell single leg deadlift. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the dumbbell single leg deadlift

  1. Step 1: Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. Step 2: Shift your weight onto your left leg and lift your right foot slightly off the ground.
  3. Step 3: Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
  4. Step 4: At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
  5. Step 5: Lower the dumbbell until your torso and right leg are parallel to the ground.
  6. Step 6: Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell single leg deadlift by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Single Leg Deadlift alternatives

More exercises that train the glutes as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.