Double dumbbell one-leg deadlift

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Upper trapezius
• Levator scapulae
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

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 each hand.
3. Hinge forward at the hips while simultaneously lifting the free leg behind you.
4. Lower the weights towards the ground, maintaining a straight back.
5. Return to the starting position by engaging your glutes and hamstrings.

Form tips

1. Keep your back straight, avoiding rounding or arching during the forward hinge.
2. Focus on a slow and controlled descent and ascent, avoiding using momentum.
3. Ensure proper balance by keeping your hips squared and facing forward.

Similar Exercises

• Weighted bulgarian split squat
• Overhead lunge
• Lunge and press
• Weighted pistol squat
• Weighted deep lunge