Single Leg Supported Dumbbell Deadlift
Also known as: supported single-leg rdl
In SetGrip: Supported Dumbbell Deadlift (Single Leg)
- Primary muscleHamstrings
- EquipmentDumbbell
- DifficultyIntermediate
- TypeCompound · Hip-dominant
Resting the toes of your back foot on a low box behind you removes most of the balance problem from a single-leg hinge, so the working hamstring, not your wobble, decides the set. That makes it the honest middle step between two-leg Romanian deadlifts and the free-standing single-leg version.
How to do the Single Leg Supported Dumbbell Deadlift
- Place a low step/box 30–45 cm behind you and lightly rest the toes of the non-working foot on it; stand tall on the working leg holding a dumbbell in the same-side hand, arm straight.
- Set the working foot under the hip, keep a soft knee (10–20° bend), brace your core, and keep hips and shoulders square.
- Hinge at the hips by pushing them back, keeping the dumbbell close to your shin and the working knee angle nearly constant.
- Maintain a neutral spine from head to pelvis; lower until you feel a firm hamstring stretch or your torso nears parallel without rounding.
- Keep 80–90% of your weight on the working leg; the rear foot is for balance only, not to push from.
- Drive through the working heel, extend the hip, and return to stand without hyperextending the lower back.
- Reset your brace and repeat for reps, then switch sides.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
Secondary
- Glutes — The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
- Calves
- Forearms — Grip is the limiter on heavy deadlifts, so use a mixed grip, hook grip or straps once the double overhand starts to slip.
- Abs
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Single Leg Supported Dumbbell Deadlift work?
The Single Leg Supported Dumbbell Deadlift primarily works the hamstrings. It also involves the glutes, spine, calves, forearms and abs, which assist the movement and stabilise the joints.
Is the Single Leg Supported Dumbbell Deadlift good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Supported Dumbbell Deadlift with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Supported Dumbbell Deadlift?
If you cannot do the Single Leg Supported Dumbbell Deadlift, try the Straight Leg Barbell Romanian Deadlift or the Straight Leg Glute Bridge. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Supported Dumbbell Deadlift, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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