DUMBBELL SINGLE LEG DEADLIFT

The dumbbell single leg deadlift is a unilateral strengthening exercise for the posterior chain. This exercise is a progression of the SINGLE LEG DEADLIFT. During this exercise we hold a dumbbell with the opposite arm to increase gluteus medius engagement for hip stability. Start by standing on one leg and brace the core to maintain a neutral spine. Hold a dumbbell with the opposite hand. Keep a light bend in the knees and hinge at the hips to bend forwards. Slowly return back to standing position to complete a repetition.

Muscles Involved:

• Posterior Chain

  • Erector Spinae

  • Hamstrings

  • Calves

• Functional Back Line

  • Gluteus Maximus

  • Latissimus Dorsi

• Gluteus Medius (hip stabilizer)

• Core

  • Transversus Abdominis

Related Conditions:

• Strength Training

• Chronic Low Back Pain

• Functional Scoliosis

• Lower Kinetic Pain Syndrome

• Sacroiliac Joint Syndrome

• Thoracolumbar Syndrome

• Proximal Hamstring Tendinitis

Exercise videos