> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Single dumbbell one-leg deadlift
> Intermediate · Dynamic · Unilateral. Strength
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 19 s |
## Technique
1. Stand on one leg, keeping a slight bend in the knee, with the other leg extended behind you for balance.
2. Hold a Dumbbell in one hand.
3. Hinge forward at the hips while simultaneously lifting the free leg behind you.
4. Lower the weight towards the ground, maintaining a straight back.
5. Return to the starting position by engaging your glutes and hamstrings.
## Form tips
* Keep your back straight, avoiding rounding or arching during the forward hinge.
* Focus on a slow and controlled descent and ascent, avoiding using momentum.
* Ensure proper balance by keeping your hips squared and facing forward.
**Logging:** Weight used on one side. Repetitions done on one side.
## Muscles
Strength
- Hip adductors
- Neck
- Quadriceps
- Back
- Shoulders
- Pelvis
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Upper trapezius
* Levator scapulae
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Regressions
Novice
## Variations
Intermediate
Intermediate
Intermediate
Novice
Novice
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/single-dumbbell-one-leg-deadlift-e13w). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
