Dumbbell Single-Leg Stiff-Leg Deadlift
The single-leg dumbbell deadlift trains the hamstrings, glutes and balance through a controlled hip hinge.
Execution
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1
Stand holding one dumbbell in one hand, with your weight on one foot and a small bend in that knee.
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2
Push your hips back as your torso leans forwards and the free leg extends behind you.
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3
Keep the dumbbell close to the standing leg and stop before your back rounds or your hips twist.
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4
Press through the standing foot to return upright, then repeat on the other side.
Technique
Keep the standing knee soft rather than locked. Use light weights and a shorter range while learning to balance.
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