Single Leg Dumbbell Deadlift


Pro Tip

If you have difficulty balancing on one foot, try bending down less far while lowering yourself. Gradually progress to the full range of motion as you improve.


How To

  1. Stand upright with your feet shoulder-width apart, holding dumbbells in your hands with an overhand grip, and keeping your arms fully extended.
  2. Raise one leg while keeping it straight and balance on the leg that remains on the ground.
  3. While maintaining a flat back, inhale and lean forward with your torso while swinging your raised leg behind you, keeping it straight.
  4. Continue until your torso and leg are parallel to the ground.
  5. Exhale and press through your foot to raise your torso up while swinging your raised leg forward, returning to the starting position.
  6. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment