Single-Leg Deadlift with Dumbbell

Starting Position: Stand upright with a slight bend in your knees, holding a dumbbell in one or both hands. Shift your weight onto your supporting leg (e.g., your right leg) and lift your non-supporting foot slightly off the floor.

The Hinge: Keeping your back flat and core engaged, hinge at your hips, pushing your glutes backward. As your torso lowers, extend your non-supporting leg straight back behind you for balance, keeping your hips square to the floor. The dumbbell(s) should lower toward the ground along the line of your supporting leg.

Range of Motion: Continue lowering your torso until it is nearly parallel to the floor, or you feel an intense stretch in your supporting hamstring, ensuring your back remains neutral throughout the movement.

Return to Start: Pause at the bottom, then contract your glutes and hamstrings to slowly raise your torso back to the starting position. Your non-supporting leg should return in line with the supporting one.

Switch Sides: After completing your desired number of repetitions on one side, switch your weight and repeat the movement on the other leg.