Dumbbell Staggered-Stance Single Deadlift
The Dumbbell Staggered-Stance Single Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Staggered-Stance Single Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae)
How to do the Dumbbell Staggered-Stance Single Deadlift
Setup
Stand with feet hip-width apart and hold a dumbbell in the hand opposite to your working leg.
Step your non-working leg back slightly, placing the ball of your foot on the floor for balance. Keep your weight primarily on the front working leg.
Movement
Hinge: While maintaining a flat back and a slight bend in the front knee, hinge at your hips to lower the dumbbell toward the floor. Focus on pushing your hips backward.
Range of Motion: Lower the dumbbell until you feel a deep stretch in the hamstring of the working leg, typically around mid-shin level. Keep the weight close to your leg throughout the movement.
Return: Engage your glutes and hamstrings to drive your hips forward, returning to the starting standing position. Ensure your hips stay level throughout.
Dumbbell Staggered-Stance Single Deadlift FAQs
What muscles does the Dumbbell Staggered-Stance Single Deadlift work?
The Dumbbell Staggered-Stance Single Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Dumbbell Staggered-Stance Single Deadlift?
Dumbbells.
What workout day should the Dumbbell Staggered-Stance Single Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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