Single-Leg Deadlift (Dumbbell)
Also called Dumbbell Single-Leg DL, DB Single-Leg Deadlift, SLDL, Single-Leg RDL
How to do it
Hold one or two dumbbells and balance on one leg with a soft knee. Hinge as the free leg reaches behind you and the weights descend close to the planted leg, then drive the hip forward to stand without rotating the pelvis. Complete the set and repeat on the other side.
Setup
Choose one- or two-dumbbell loading and keep it consistent between sessions. Stand over the planted foot with a soft knee, square hips, braced arch, neutral wrists, and long arms.
Where you should feel it
Through the planted hamstrings and glutes, with the core, hips, ankle, lower back, and lats controlling balance. Stop before the pelvis opens or spine rounds.
When to use it
Use for unilateral posterior-chain strength, balance, and side-to-side assessment. Keep loading configuration consistent and perform 8-15 reps per side.