Dumbbell Kickstand Deadlift

A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support.

How to do it

1. Stand tall and step one foot back so only the toes lightly touch the floor.
2. Hold a dumbbell in one hand at hip height.
3. Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat.
4. Keep most of your weight on the front foot throughout.
5. Drive through the front heel to return to standing. Complete all reps, then switch sides.

Tips

• Keep the dumbbell close to the shin on the descent.
• Stop when you feel a stretch in the front hamstring.
• Complete all reps on one side before switching.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Adductors, Erector spinae