Deadlift with one leg and dumbbells

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 26

Average per rep (lbs)*: 58

Weight counts twice!

Description: Setup: Hold a dumbbell in your right hand. Stand on your left leg; the right leg is lifted slightly off the ground. Initial Movement: Unlock your left knee gently. Begin hinging at the hip, letting your right leg extend straight behind you. Lowering Phase: Continue to hinge until your chest is almost parallel to the floor. Keep the dumbbell close to your body; don't let it drift forward. Return to Start: Push through your left foot and extend your hip to return to the starting position. Repeat: Lower your right leg, reset your posture, and repeat for the desired number of repetitions. Switch Sides: Switch the dumbbell to your left hand and perform the exercise standing on your right leg.

Exercise ID: 00405

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a neutral spine: Keep your back straight and avoid rounding your shoulders. Maintaining a neutral spine helps prevent injuries and ensures proper form.
Engage your core: Activate your abdominal muscles to stabilize your torso. This not only protects your lower back but also enhances balance and control throughout the movement.
Hinge at the hips: Focus on hinging at the hips rather than bending at the waist. This maximizes glute and hamstring activation while reducing strain on the lower back.
Start with lighter weights: Begin with lighter dumbbells to master the balance and form. Gradually increase the weight as you become more comfortable and confident with the exercise.
Keep a slight bend in the knee: Maintain a slight bend in the standing leg to reduce strain on the knee joint and allow for better balance.
Use a mirror: Perform the exercise in front of a mirror to monitor your form and ensure you are not rounding your back or tilting sideways.
Focus on a fixed point: To improve balance, fix your gaze on a stationary point in front of you. This helps in maintaining stability and proper alignment.
Drive through the heel: Push through the heel of the standing leg as you rise back up. This engages the posterior chain muscles more effectively.
Breathe properly: Exhale as you lift the weights and return to the starting position, and inhale as you lower them. Proper breathing helps maintain core stability and rhythm.
Practice balance: Perform additional balance exercises to enhance stability and make the single-leg deadlift more effective. Yoga and unilateral leg exercises can be beneficial.

Exercise overview

Exercise tips and tricks

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