Dumbbell One Leg Deadlift

Stand on one foot with the dumbbell in front of you or in both hands, and find your balance. Keep the standing knee softly unlocked and brace your abs to keep your hips square.

Push your hips back as you hinge your torso forward, extending the opposite leg long behind you. Keep your hips closed to the floor and lower the dumbbell close to your standing leg.

Press the standing foot into the floor and bring your hips forward to stand. Do not rush your torso upright; finish with your glute and hamstring.

Feel the hamstring and glute of the standing leg working. Your core and the pressure through your foot also work hard to keep you balanced.

Opening your hips to the side or twisting your torso shifts the work to your lower back and costs you balance. Shorten the range if needed, but keep your hips square and your weight centered over one foot.

Inhale as you hinge forward and exhale as you rise. Keep your torso braced with your breath to reduce wobbling.

At first, you can lightly tap the toes of your back foot on the floor while learning the movement. The goal is not height; it is moving while keeping your hips facing forward.