Single Leg Deadlift
The Single Leg Deadlift primarily works the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, with secondary activation of the Semimembranosus, Semitendinosus and stabilizer support from the External Obliques, Rectus Abdominis, Transverse Abdominis. It is a dumbbell compound exercise at advanced difficulty.
Single-leg hip hinge with dumbbell emphasizing balance and posterior chain.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
| Secondary | Semimembranosus, Semitendinosus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Semimembranosus (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp dumbbells with firm grip. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Perform equal reps on each side. This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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