# Single-Leg Dumbbell Deadlift

URL: https://heatsy.app/ex/single-leg-dumbbell-deadlift

Also known as: Single-Leg Dumbbell Romanian Deadlift, Single-Leg Dumbbell RDL, Single-Leg DB Deadlift, One-Leg Dumbbell Deadlift, Single-Leg DB RDL, SL DB Deadlift, One-Leg DB Deadlift, Single-Leg DB Romanian Deadlift, SLDL

Variation of: [Dumbbell Deadlift](https://heatsy.app/ex/dumbbell-deadlift)

Body region: Glutes, Back, Legs

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Transversus Abdominis, Gluteus Medius, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Hold a dumbbell in one or both hands and balance on one foot, that knee soft.
2. Hinge at the hip, lowering the dumbbell toward the floor while the free leg rises behind you.
3. Keep your back flat and your body in a line from head to the raised heel.
4. Drive the standing hip forward to return to upright.

### Cues

- Keep the hips square to the floor.
- Move slowly and stay balanced.
- Hold the weight in the hand opposite the standing leg to start; holding it on the same side is a harder balance test.

### Common mistakes

- Rotating the hips open toward the raised leg.
- Rounding the back to reach lower.
- Bending the standing knee too much.

## Variations

- [Dumbbell Deficit Deadlift](https://heatsy.app/ex/dumbbell-deadlift-stepbox-support)
- [Single-Leg Dumbbell Deficit Deadlift](https://heatsy.app/ex/single-leg-dumbbell-deadlift-stepbox-support)
- [Dumbbell Sumo Deadlift](https://heatsy.app/ex/sumo-dumbbell-deadlift)

## Alternatives

- [Single-Leg Barbell Deadlift](https://heatsy.app/ex/single-leg-barbell-deadlift)
- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)