Dumbbell Single-Leg Pendulum Swing Deadlift
The Dumbbell Single-Leg Pendulum Swing Deadlift is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back and hip abductors (outer thighs). You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Pendulum Swing Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hip Abductor (gluteus medius)
How to do the Dumbbell Single-Leg Pendulum Swing Deadlift
Setup
Stand with feet hip-width apart while holding a single dumbbell in both hands with a neutral grip.
Movement
Begin the movement by shifting your weight onto one leg.
Simultaneously hinge at your hips, sending your hips backward while extending the opposite leg straight back behind you, keeping it in line with your torso.
Lower the dumbbell toward the floor while maintaining a flat, neutral spine and keeping the weight close to your supporting leg.
Go only as low as your flexibility allows without rounding your upper or lower back.
Engage your hamstring and glute of the supporting leg to reverse the movement and return to a standing position, keeping the back leg floating as you rise.
Form Tips
Focus on maintaining a straight line from your head to the heel of your extended leg throughout the movement.
Use the pendulous motion of the weight to help maintain balance but prioritize a slow, controlled tempo over speed.
Dumbbell Single-Leg Pendulum Swing Deadlift FAQs
What muscles does the Dumbbell Single-Leg Pendulum Swing Deadlift work?
The Dumbbell Single-Leg Pendulum Swing Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back and hip abductors (outer thighs). The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Dumbbell Single-Leg Pendulum Swing Deadlift?
Dumbbells.
Is the Dumbbell Single-Leg Pendulum Swing 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 Pendulum Swing Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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