Intermediate
DUMBBELL SINGLE LEG DEADLIFT
Upper legs
Body Part
Glutes
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
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.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
