One-Arm One-Leg Deadlift

The one-arm one-leg deadlift is a progression to the deadlift that strengthens the glutes, hamstrings, and the backs of your upper legs. By using one arm the exercise forces great core activation and one leg prevents the development of any strength imbalances.


  1. 162_A
    Stand on one leg, holding a dumbbell in the same hand of the standing leg. With a straight arm, bend your standing leg slightly, push hips backwards, and prepare to lower your torso towards the ground. This is your starting position.
  2. One-Arm One-Leg Deadlift
    Lower your torso towards the ground as your rear leg lifts behind you. Push your chest out, only lowering as far as you can without rounding your back, keeping dumbbell near your shin. Pause, reverse the movement, and squeeze your glutes at the starting position.

Trainer’s Tips

  • Do not lean too far forward. Your torso and leg should move as one unit.
  • Avoid letting the dumbbell drift away from your body. Instead, keep the dumbbell close to your shin.
  • Do not round the upper back. Instead, keep your shoulder blades back and back flat during the movement.