Single-Leg Deadlift to Row

Body region

• Legs
• Back
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Deltoid
• Latissimus Dorsi
• Rhomboids
• Erector Spinae

Holds

• Transversus Abdominis
• Gluteus Medius
• Biceps

Equipment

• Dumbbells

Technique

1. Stand on one leg holding a dumbbell in the hand on the same side or the opposite side.
2. Hinge forward, extending the free leg back, until the torso is near parallel with the floor.
3. Row the dumbbell to your ribs, elbow close to the body, then lower it.
4. Stand back up and complete all reps before switching legs.

Cues

• Keep the hips level as you row.
• Hold the hinge steady; only the arm moves.

Common mistakes

• Twisting the torso to row.
• Rounding the back.
• Choosing a weight that causes loss of balance.

Alternatives

• Single-Leg Romanian Deadlift
• One-Arm Dumbbell Row