Dumbbell single-leg deadlift
A one-legged Romanian deadlift with dumbbells that builds strong hamstrings and glutes and sharpens balance.
AdvancedDumbbellsLow impactSuggested: 8 reps per side
How to do it
- Stand on one leg with a soft bend in the knee, holding a dumbbell in each hand.
- Hinge forward at the hips as your free leg reaches straight back.
- Lower the weights toward the floor until your body and back leg are nearly level.
- Squeeze your glute to stand back up, then finish all reps before switching legs.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your hips square to the floor.
- Start light and tap the back toes down if you lose balance.
Muscles worked
HamstringsGlutesLower backAbs