How To Do Single Leg Deadlift With Dumbbells

Want to build a stronger, more stable body? Learning how to do single leg deadlift with dumbbells is a fantastic place to start. This guide will walk you through every step, ensuring you get the most out of this powerful exercise.

The single-leg deadlift is a cornerstone movement for improving balance, targeting your hamstrings and glutes, and fixing muscle imbalances. Using dumbbells adds resistance, making it even more effective for building strength and stability from the ground up.

Mastering this movement requires focus on form above all else. Let’s break down the setup and execution into simple, manageable steps.

What You’ll Need & Setup

You don’t need much equipment for this exercise. Here’s what to get ready:

One or two dumbbells. Start light to learn the movement.
A flat, non-slip surface.
Enough space around you to extend your leg back safely.

Begin by standing tall with your feet together. Hold a dumbbell in each hand, or just one in the hand opposite your working leg if your starting out. Let your arms hang straight down at your sides.

Step-by-Step Execution

Follow these numbered steps closely. Move slowly and with control—this is not a speed exercise.

Find Your Balance: Shift your weight onto one foot, your standing leg. Keep a soft bend in that knee. Don’t lock it out.
Initiate the Hinge: Take a deep breath in. As you begin to exhale, hinge at your hips, pushing them back as if trying to close a car door with your backside.
Lower the Weights: As your torso lowers toward the floor, allow your non-standing leg to extend straight back behind you for counterbalance. Keep your back perfectly straight from head to your raised heel.
Reach Your End Point: Lower the dumbbells until your torso and rear leg are roughly parallel to the floor, or until you feel a strong stretch in your standing hamstring. Your body should form a near “T” shape.
Drive Back Up: Squeeze your glute and hamstring on the standing leg. Use that muscle to pull your torso back up to the starting position, bringing your raised leg back down with control.
Reset and Repeat: Tap your toe lightly on the ground if needed for balance, then begin the next repetition. Complete all reps on one side before switching.

Common Mistakes to Avoid

Even small errors can reduce the exercise’s effectiveness or lead to discomfort. Watch for these common issues.

Rounding Your Back: This puts stress on your spine. Your back should remain neutral and straight throughout the entire movement.
Rotating Your Hips: Keep your hips square to the floor. Don’t let the hip of your raised leg open up toward the ceiling.
Looking Around: Pick a spot on the floor a few feet ahead of you and stare at it. This helps with balance and neck alignment.
Kicking Your Leg Up: The rear leg lifts as a consequence of the hip hinge; don’t actively kick it high. It’s a balance tool, not the main focus.

Benefits of This Exercise

Why should you add this move to your routine? The benefits are substantial and practical.

Improves Balance & Stability: It challenges your proprioception, which is your body’s awareness in space. This translates to better performance in sports and daily life.
Targets the Posterior Chain: It intensely works the muscles on the backside of your body—glutes, hamstrings, and lower back—which are often underdeveloped.
Addresses Muscle Imbalances: By working each side independently, you ensure your dominant leg doesn’t compensate for your weaker one.
Enhances Core Strength: Your core muscles work overtime to stabilize your torso and resist rotation during the movement.
Functional Fitness: The hip hinge pattern is fundamental for safe bending and lifting objects off the ground.

Programming & Progressions

How you incorporate this exercise depends on your goals. Here are some practical tips.

Adding It to Your Workout

You can perform single-leg deadlifts on lower body or full-body days. A good starting point is 3 sets of 8-12 repetitions per leg. Use a weight that challenges the last few reps but allows perfect form.

Rest for 45-60 seconds between sets. Focus on the mind-muscle connection, really feeling your hamstring and glute do the work.

How to Make It Harder

Once the basic version feels easy, try these progressions:

Increase Weight: Gradually use heavier dumbbells.
Tempo Reps: Lower for a 4-count, pause at the bottom, then rise for a 2-count.
Single Dumbbell: Hold one dumbbell in the hand opposite your working leg. This increases core anti-rotation demand.
Elevated Surface: Perform the exercise with your standing foot on a small weight plate or step. This increases the range of motion.

What to Do If You Can’t Balance

Struggling with balance is normal at first. Here’s how to regress the movement:

Use a Wall or Chair: Lightly touch a wall or the back of a chair with your fingertip for support.
Reduce Range: Only hinge down as far as you can while maintaining balance. Depth will improve with practice.
Try Without Weight: Master the bodyweight movement pattern before adding any external load.

FAQs: Your Questions Answered

Here are quick answers to some frequently asked questions about the dumbbell single leg deadlift.

Is the single leg deadlift better than the regular deadlift?

It’s not “better,” but it serves a different purpose. The regular deadlift allows you to lift heavier weights for maximal strength. The single-leg version develops balance, stability, and addresses side-to-side imbalances, which are crucial for overall function.

How heavy should the dumbbells be?

Start with light dumbbells, or even no weight, to learn the hinge pattern. When you can perform 10-12 controlled reps with perfect form, it’s time to slightly increase the weight. Form should always be your primary focus.

Why do I feel it more in my lower back?

Feeling it in your lower back usually means your hamstrings are tight or you’re not hinging properly. You might be rounding your back or squatting down instead of pushing your hips back. Reduce the range of motion and ensure you feel a stretch in your hamstring.

Can I do this exercise if I have knee pain?

It depends on the cause of the knee pain. Because it strengthens the hamstrings and glutes which support the knee, it can be beneficial. However, always consult with a healthcare professional or physical therapist before starting a new exercise if you have an existing condition. They can assess if it’s right for you.

How often can I do single leg deadlifts?

You can include them 1-2 times per week as part of a balanced lower body routine. Allow at least 48 hours of recovery for the muscle groups worked before targeting them again with heavy load.

Final Tips for Success

Consistency is key. Practice this movement regularly, and you’ll see rapid improvements in your form, strength, and stability. Remember, quality always beats quantity.

Film yourself from the side to check your form. Compare your posture to videos from reputable coaches. This self-check is one of the fastest ways to correct mistakes and ensure your getting the full benefit from the exercise.

Listen to your body. Some muscle soreness is normal, but sharp pain is not. If something hurts, stop and reassess your technique. With patience and practice, the single-leg dumbbell deadlift will become a rewarding and effective part of your fitness journey.