Legs · Dumbbell
Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift
How to do the dumbbell ipsilateral single leg stiff leg deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand on one leg holding a dumbbell in the hand on the same side as your standing leg. Hinge at the hips, lowering the weight toward the floor while extending your free leg behind you, keeping the standing knee nearly straight. Drive through the heel to return.
- 1Feel the hamstring and glute stretch on the standing leg
- 2Keep your hips level and your back flat as you hinge
- 3Squeeze the glute to stand tall at the top
Common mistakes
- Don't round your spine or let the shoulders slump
- Avoid letting your hips twist open; keep them square
- Don't bend the standing knee deeply; keep it nearly straight
Muscles worked
The dumbbell ipsilateral single leg stiff leg deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, upper traps, upper abs, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- QuadsSupport
- Upper TrapsSupport
- Upper AbsSupport
- CalvesSupport
- ObliquesMinor
Kovo programs the dumbbell ipsilateral single leg stiff leg deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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Last reviewed June 2026.