Exercise guide · Intermediate · Compound

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

The dumbbell single leg deadlift with stepbox support is a unilateral lower body exercise that targets the glutes, with secondary emphasis on the hamstrings and lower back. It challenges balance, stability, and strength, making it suitable for those with some experience in weight training.

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

How to do the dumbbell single leg deadlift with stepbox support

  1. Step 1: Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. Step 2: Place your left foot on a stepbox or elevated surface behind you.
  3. Step 3: Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
  4. Step 4: As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
  5. Step 5: Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
  6. Step 6: 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 with stepbox support 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 with Stepbox Support alternatives

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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.