Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift
Improve balance & strength with the Dumbbell Single-Leg Deadlift! Target hamstrings & glutes with this challenging exercise.
The Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift Variations and Alternatives
How to do the Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift
Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift
Positioning:
Stand upright with your feet hip-width apart, holding a dumbbell in your right hand.
Shift your weight onto your right leg, slightly bending your right knee.
Lift your left leg behind you, keeping it straight (toes pointed).
Engage your core muscles to maintain balance.
Movement:
Slowly hinge at your hips, pushing your buttocks back while lowering the dumbbell toward the floor, keeping your back straight.
As you lower the dumbbell, your left leg will naturally rise higher behind you.
Go down until you feel a stretch in your hamstrings or until your torso is parallel to the ground.
Pause briefly at the bottom of the movement.
Return to the starting position by driving your hips forward and bringing your torso back upright while lowering your left leg.
Repeat for the desired number of repetitions, then switch to the other side (holding the dumbbell in your left hand and standing on your left leg).
Tips:
Keep your spine neutral throughout the movement to avoid any strain.
Focus on slow and controlled movements, rather than rushing.
Ensure your supporting foot is grounded and stable to help with balance.
Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift FAQs
What muscles does the Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift work?
The Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift?
Dumbbells.
Is the Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift variations and alternatives?
Similar exercises include the Dumbbell Single-Arm Chest Ipsilateral Glute Bridge Press, Dumbbell Staggered-Stance Romanian Deadlift, Dumbbell Deadlift and Dumbbell Romanian Deadlift.
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