Dumbbell Single Leg Deadlift – Develop a Strong Lower Back and Butt

Dumbbell Single Leg Deadlifts are a superior resistance training exercise to work your glutes with only a dumbbell. Are you searching for a way to work your butt and lower back with only a dumbbell easily? You will want to begin by using this tutorial to get going now.

Dumbbell Single Leg Deadlift Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell Single Leg Deadlift Procedure

  • Start by taking two dumbbells and standing up straight and balance all of your weight on one leg and lift the other off the ground slightly.
  • Now, begin the deadlift by lowering the dumbbells down to the ground and lifting your non support leg simultaneously to maintain your balance.
  • Continue lowering the dumbbells with your arms straight and lifting your leg until your leg and back are both parallel with the ground.
  • Then pull the dumbbells back up and bring your non support leg back together with your support leg.
  • Continue to repeat the exercise with the same leg for a complete set, then switch legs.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you’d like to generate the optimum muscle growth, you should always abide by these simple and easy tips. Likewise, if you desire to reduce the likelihood of having an injury, you need to adopt these tips.

  • Inhale While You Stretch Your Muscles And Exhale While You Flex Your Muscle Groups.
  • Exercise Somewhere You Are Able To Examin Your Technique In A Mirror. You are looking to have the ability to have great technique for every single repetition, so as to accomplish this you have to have the ability observe and corect yourself.
  • Do Power Sets. Is where you do a set of two different lifts consecutive. Furthermore there are 2 primary options to accomplish power sets, primary is to concentrate on one muscle. The second is to focus on contrasting muscle.
  • Execute A Complete Warm Up Prior To You Start To Add Any Heavy Weight. Not doing a proper warm-up is the leading cause of injuries.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to refrain from these fairly typical errors to maintain quality form and improve your strength. Also, when you refrain from these issues you will prevent the risk of experiencing injuries.

  • You Must Not Speed Through Your Training Session. Every time you speed through your workout you more likely to use bad technique and accidents.
  • Avoid The Urge To implement bad form. Poor form can be the fast means to surely have an injury.
  • Don’t use To Little or Too Much Resistance. Too little, and you will not be sufficiently employing your agonist (target) muscles, a large amount, and it will lead to cheating. Ensure you focus on your technique.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Single Leg Deadlift Recap

You can at this instant have the means to implement dumbbell single leg deadlift properly. Right now your future level is to carry out dumbbell single leg deadlift as an element of a periodic exercise strategy to build your Gluteus Maximus.

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