Single-Leg Dumbbell Straight-Leg Deadlift

The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Performing the exercise on one leg also ensures muscular balance on both sides of the body while actively engaging the core.


  1. 6103_A
    Stand tall with a dumbbell in each hand and palms facing toward your thighs. Lift one leg off the ground while keeping a slight bend in your supporting leg. This is your starting position.
  2. Single-Leg Dumbbell Straight-Leg Deadlift
    Lean forward at your hips while simultaneously raising your free leg backwards. Keeping the dumbbells close to your shins, lower the weights until your back and free leg become almost parallel with the ground. Pause and reverse the movement back to the starting position.

Trainer’s Tips

  • Don't round your lower back. Keep your chest up the entire time.
  • Keep the dumbbells close to your body at all times.
  • Keep your weight in your heels and feel a stretch in your hamstrings as you lower the dumbbells.