One-Arm One-Leg Dumbbell Deadlift

Muscles Worked

Legend

Target Muscles
Secondary Muscles
Stabilizer Muscles

Description

This unilateral exercise targets mainly the glutes and the hamstrings. This variation also challenges the core, balance, and stability of each joint of the stance leg.

Benefits

  • This compound exercise targets mainly the glutes and hamstrings of each limb.
  • This variation will help address any muscle imbalances between both sides.
  • This exercise will also challenge the core muscles and the balance and stability of the stance leg.

Risks

  • If not correctly executed, this exercise can injure the lower back.
  • This exercise can also hurt the ankles, knees and hips with poor form.
  • Proper execution and progression of resistance are a must to avoid injuries.
  • Beginners should always start with light resistance and practice good form first.

Additional Information

Target Muscles

Back (Lower)

Secondary Muscles

Back (Upper), Calves, Forearms, Glutes, Hamstrings, Lats, Quads

Stabilizer Muscles

Abs

Experience

Intermediate (2-3 years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

70%

Cardio Intensity

30%

Force

Pull

Mechanic

Compound

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

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