Dumbbell Single-Leg Swing Deadlift
The Dumbbell Single-Leg Swing Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Swing Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
How to do the Dumbbell Single-Leg Swing Deadlift
Setup
Stand with your feet hip-width apart, holding a single dumbbell in one hand.
Movement
Keep a slight bend in your supporting knee while hinging at your hips.
As you lower, hinge forward by pushing your hips straight back. Keep your back flat and core engaged.
The non-working leg should extend back behind you to maintain balance. The dumbbell should hang straight down toward the floor throughout the movement.
Return to the starting position by driving through the heel of your standing foot and squeezing your glute as you stand tall.
Form Tips
Focus on balancing your weight through the entire foot of your standing leg.
Imagine you are pressing your back heel against an imaginary wall to help stabilize your hips.
Dumbbell Single-Leg Swing Deadlift FAQs
What muscles does the Dumbbell Single-Leg Swing Deadlift work?
The Dumbbell Single-Leg Swing Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back and core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Dumbbell Single-Leg Swing Deadlift?
Dumbbells.
What workout day should the Dumbbell Single-Leg Swing Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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