Single Leg Deadlift with Dumbbell Pick-Up

Intermediate Level of Difficulty

The single leg deadlift with dumbbell pick-up is an intermediate lower body exercise. This is a challenging exercise that requires a lot of balance and is an excellent exercise to strengthen the hamstrings.


Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

single leg deadlift with dumbbell pick-up - step 1

Step 1

Stand on one foot with your back straight, your shoulders pulled back and your arms relaxed at your sides.

single leg deadlift with dumbbell pick-up - step 2

Step 2

Hinge at your hip, keep your lower back flat and do not round your shoulders as you bend down and pick up the dumbbells off of the floor.

single leg deadlift with dumbbell pick-up - step 3

Step 3

Grab the dumbbells and pull your body back up to the starting position using your hamstrings.