Dumbbell Ipsilateral Single-Leg Stiff-Leg Deadlift
The single-leg stiff-leg deadlift with one dumbbell in the hand on the SAME side as the standing leg, the other arm out for balance.
How to do it
Setup
Stand on one leg, knee soft, a dumbbell in the hand on that side, the free arm reaching out.
Steps
- Hinge over the standing leg, the bell hanging close to it.
- Let the free leg rise behind until the body is near horizontal.
- Stand tall by driving the hip forward; switch sides after the set.
Common mistakes
Bell drifting away from the leg: let it hang under the shoulder. Hips twisting open toward the free leg: both hip bones face the floor. Rounding to reach lower: the flat back sets the depth.
Breathing
Inhale hinging, exhale standing.
