Single-Leg Hold Deadlift with Dumbbell Pass
The Single-Leg Hold Deadlift with Dumbbell Pass mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Single-Leg Hold Deadlift with Dumbbell Pass Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
How to do the Single-Leg Hold Deadlift with Dumbbell Pass
Setup
Stand on one leg, holding a single dumbbell in the opposite hand.
Engage your core to maintain balance.
Movement
Hinge at your hips, sending your free leg straight back behind you, while simultaneously lowering the dumbbell toward the ground.
Maintain a flat back and a slight bend in your standing knee.
Once in the bottom position, pass the dumbbell from one hand to the other underneath your body.
Drive through the heel of your standing leg to return to the starting upright position, keeping the dumbbell in the new hand.
Focus on maintaining a straight line from your head to your trailing heel throughout the movement.
Keep your hips square to the floor.
Single-Leg Hold Deadlift with Dumbbell Pass FAQs
What muscles does the Single-Leg Hold Deadlift with Dumbbell Pass work?
The Single-Leg Hold Deadlift with Dumbbell Pass 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 Single-Leg Hold Deadlift with Dumbbell Pass?
Dumbbells.
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