Single-Leg Deadlifts | Gymacetamol

Muscles Worked

Primary

Back

Quick Cues

1

One leg, dumbbell in opposite hand

2

Hinge at the hips

3

Keep hips square

4

Squeeze glute at the top

Equipment Needed

Dumbbell

Stand on one leg with a slight bend in the knee.
Hold a dumbbell or kettlebell in the opposite hand.
Hinge at the hips, extending your free leg straight behind you for balance.
Lower the weight toward the floor until your torso is roughly parallel to the ground.
Drive your hips forward to return to standing.
Complete all reps on one side before switching.
Repeat for the desired number of repetitions per side.

Common Mistakes

Rounding the lower back

Not keeping the dumbbell close to the standing leg

Letting the hip of the raised leg rotate open

Pro Tips

Balance on one leg and hinge at the hips while keeping your back flat

Hold a dumbbell in the opposite hand from the working leg

Focus on hip hinge mechanics rather than how low you can go

Your Progress

Variations

Bilateral Romanian Deadlift

Single-Leg Stiff-Leg Deadlift

Kettlebell Single-Leg Deadlift